Comparing Nutrients in 500 calories Cooked Long-grain Brown Rice VS Brown Rice

Weight per 500 calories

• Cooked Long-grain Brown Rice: 407g
• Brown Rice: 138g

Raw Medium-grain Brown Rice has 2.9 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is high in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

Which food has more nutrients per 500 calories - Cooked Long-grain Brown Rice or Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Long-grain Brown Rice	Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	7.46% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	81% 105g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.98g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	20% 11g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	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	60.3% 0.72mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	4.57% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	54% 0.7mg	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	9.15% 36.6μg	6.9% 27.6μg	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	4.6% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Brown Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	42.5% 0.38mg	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	28.5% 2.28mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	37.7% 159mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	225% 5.17mg	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	60% 419mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	0.37% 5.52mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	7.72% 286g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Long-grain Brown Rice vs Brown Rice:

• Cooked Long-grain Brown Rice has 1.3 times more Vitamin B1, 4.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Long-grain Brown Rice vs Brown Rice:

• Cooked Long-grain Brown Rice has 16.7 times more Water than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.3 times more Manganese than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Raw Medium-grain Brown Rice have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 500 kcal.
• Both Cooked Long-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Long-grain Brown Rice has 1.4 times more Fiber than Raw Medium-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Raw Medium-grain Brown Rice have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Cooked Long-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.