Comparing Nutrients in 500 calories Cooked Long-grain Brown Rice VS Dry parboiled enriched Long-grain White Rice

Weight per 500 calories

• Cooked Long-grain Brown Rice: 407g
• Dry parboiled enriched Long-grain White Rice: 134g

Dry parboiled enriched Long-grain White Rice has 3 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.

Discover which food has more nutrients per 500 calories - Cooked Long-grain Brown Rice or Dry parboiled enriched Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Long-grain Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	1.4% 1.38g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	83% 108g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.61% 0.44g	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	0.037% 0.027g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.98g	% 0.28g	g per day for Men 19-50 years
Fiber	17% 6.5g	6.33% 2.4g	38g per day for Men 19-50 years
Protein	20% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Dry parboiled enriched Long-grain White 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	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	5.14% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	46.5% 0.6mg	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	86% 344μg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.81μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	42% 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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	37.7% 159mg	8.6% 36mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	60% 1.4mg	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	60% 419mg	29.2% 205mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	6.84% 233mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	48.4% 26.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	0.18% 2.67mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	7.72% 286g	0.36% 13g	3700g per day for Men 19-50 years

Cooked Long-grain Brown Rice VS Dry Parboiled Enriched Long-grain White Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Long-grain Brown Rice or Dry parboiled enriched Long-grain White Rice?

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

• 500 calories of Cooked Long-grain Brown Rice have 4.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B5 than Dry parboiled enriched Long-grain White Rice.
• While 500 kcal of Dry parboiled enriched Long-grain White Rice contain 9.4 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9
• 500 calories of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Cooked Long-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Long-grain Brown Rice vs Dry parboiled enriched Long-grain White Rice:

• 500 calories of Cooked Long-grain Brown Rice have 4.4 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While 500 kcal of Dry parboiled enriched Long-grain White Rice contain 2 times more Iron than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Dry parboiled enriched Long-grain White Rice contain similar levels of Copper and Selenium per 500 calories.
• 500 calories of Dry parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked Long-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Long-grain Brown Rice have 2.7 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Cooked Long-grain Brown Rice and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Long-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.