Comparing Nutrients in 300 calories Enriched Regular Long-grain White Rice VS Cooked Brown Rice

Weight per 300 calories

• Enriched Regular Long-grain White Rice: 82.2g
• Cooked Brown Rice: 268g

Enriched Regular Long-grain White Rice has 3.3 times more energy per 100g than Cooked Brown Rice. It has high energy density when compared to other foods. Cooked Medium-grain Brown Rice having average energy density.

Discover which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Cooked Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Cooked Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	2.18% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	4.46% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	48.4% 63g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	NA	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	0.023% 0.016g	NA	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	% 0.016g	NA	g per day for Men 19-50 years
Sucrose	% 0.066g	NA	g per day for Men 19-50 years
Fiber	2.8% 1.07g	12.7% 4.82g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Cooked 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	39.5% 0.47mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	2.47% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	22.3% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	30.7% 0.4mg	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	47.5% 190μg	2.68% 10.7μg	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	0.6% 0.09mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.082μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	2.3% 23mg	2.68% 26.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	24% 0.22mg	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	44.3% 3.54mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	128% 2.94mg	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	13.5% 95mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	6.22% 212mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.18% 2.68mg	1500mg per day for Men 19-50 years
Zinc	8.14% 0.9mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.26% 9.55g	5.3% 195g	3700g per day for Men 19-50 years

Enriched Regular Long-grain White Rice VS Cooked Brown Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Cooked Brown Rice?

Lets compare vitamin content per 300 calories of Enriched Regular Long-grain White Rice vs Cooked Brown Rice:

• 300 calories of Enriched Regular Long-grain White Rice have 1.7 times more Vitamin B1 and 17.7 times more Vitamin B9 than Cooked Brown Rice.
• While 300 kcal of Cooked Medium-grain Brown Rice contain 1.3 times more Vitamin B5 and 3 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Cooked Brown Rice provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cooked Brown Rice have insufficient amounts of Vitamin B9
• Both Enriched Regular Long-grain White Rice as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Enriched Regular Long-grain White Rice vs Cooked Brown Rice:

• 300 calories of Enriched Regular Long-grain White Rice have 2.5 times more Iron than Cooked Brown Rice.
• While 300 kcal of Cooked Medium-grain Brown Rice contain 5.7 times more Magnesium, 3.3 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Cooked Brown Rice contain similar levels of Copper per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Enriched Regular Long-grain White Rice as well as Cooked Medium-grain Brown Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Medium-grain Brown Rice contain 4.5 times more Fiber than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Cooked Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Enriched Regular Long-grain White Rice as well as Cooked Medium-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.