Comparing Nutrients in 300 calories Cooked parboiled enriched Long-grain White Rice VS UNCLE BEN'S Dry Parboiled Brown Rice

Weight per 300 calories

• Cooked parboiled enriched Long-grain White Rice: 244g
• UNCLE BEN'S Dry Parboiled Brown Rice: 81g

UNCLE BEN'S Dry Parboiled Brown Rice has 3 times more energy per unit of mass than Cooked parboiled enriched Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Discover which food has more nutrients per 300 calories - Cooked parboiled enriched Long-grain White Rice or UNCLE BEN'S Dry Parboiled Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.6% 0.041g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	49% 63.8g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	0.56% 0.41g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.067% 0.049g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.024g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.41g	g per day for Men 19-50 years
Fiber	5.78% 2.2g	7.47% 2.84g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	5.74% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	25.2% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.4% 198μg	2.84% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	0.49% 0.073mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.61% 0.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	0.65% 6.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	55% 4.4mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	19% 79.5mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	105% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 134mg	32% 223mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	5.22% 178mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.88mg	0.32% 4.86mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.22% 7.96g	3700g per day for Men 19-50 years

Cooked Parboiled Enriched Long-grain White Rice VS UNCLE BEN'S Dry Parboiled Brown Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked parboiled enriched Long-grain White Rice or UNCLE BEN'S Dry Parboiled Brown Rice?

Lets compare vitamin content per 300 calories of Cooked parboiled enriched Long-grain White Rice vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 300 calories of Cooked parboiled enriched Long-grain White Rice have 2.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 17.4 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Cooked parboiled enriched Long-grain White Rice and UNCLE BEN'S Dry Parboiled Brown Rice provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Cooked parboiled enriched Long-grain White Rice as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked parboiled enriched Long-grain White Rice vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 300 calories of Cooked parboiled enriched Long-grain White Rice have 4.7 times more Iron than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 300 kcal of UNCLE BEN'S Dry Parboiled Brown Rice contain 1.6 times more Copper, 3.6 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus and 1.8 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and UNCLE BEN'S Dry Parboiled Brown Rice contain similar levels of Selenium per 300 calories.
• 300 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium
• Both Cooked parboiled enriched Long-grain White Rice as well as UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of UNCLE BEN'S Dry Parboiled Brown Rice contain 1.3 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and UNCLE BEN'S Dry Parboiled Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled enriched Long-grain White Rice as well as UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.