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

Weight per 500 calories

• Long-grain Brown Rice: 136g
• Cooked Long-grain Brown Rice: 407g

Long-grain Brown Rice has 3 times more energy per 100g than Cooked Long-grain Brown Rice. It has high energy density when compared to other foods. Cooked Long-grain Brown Rice having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	4.07% 3.94g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	8.5% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	80% 104g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	1.35% 0.98g	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% 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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 0.98g	g per day for Men 19-50 years
Fiber	13% 4.9g	17% 6.5g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Cooked Long-grain 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	61.4% 0.74mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.83% 31.3μg	9.15% 36.6μg	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	5.45% 0.82mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	0.68% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	48% 0.43mg	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	22% 1.76mg	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	37.7% 159mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	172% 3.96mg	2.3mg per day for Men 19-50 years
Molybdenum	193% 87μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60.5% 424mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	1.1% 16.3mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	0.43% 16g	7.72% 286g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 1.3 times more Vitamin B6 than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.2 times more Vitamin B2 than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Cooked Long-grain Brown Rice have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 500 kcal.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Cooked Long-grain Brown Rice contains 1.3 times more Iron and 17.8 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Cooked Long-grain Brown Rice have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Long-grain Brown Rice contains 1.3 times more Fiber than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Cooked Long-grain Brown Rice have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.