Comparing Nutrients in 500 calories Brown Rice VS Cooked Brown Rice

Weight per 500 calories

• Brown Rice: 138g
• Cooked Brown Rice: 446g

Brown Rice has 3.2 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.

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

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	7.46% 1.27g	7.43% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	80.7% 105g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.4% 4.7g	21% 8.04g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Brown 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	47.5% 0.57mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.57% 0.059mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	51% 0.67mg	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	6.9% 27.6μg	4.46% 18μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	4.46% 44.6mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	40% 0.36mg	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	31% 2.5mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	225% 5.17mg	213% 4.9mg	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	52% 365mg	49% 344mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.37% 5.52mg	0.3% 4.46mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.46% 17g	8.8% 326g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 1.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Medium-grain Brown 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 500 kcal.

Comparing minerals per 500 calories for Brown Rice vs Cooked Brown Rice:

• Cooked Medium-grain Brown Rice contains 19.1 times more Water than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.
• Both Raw Medium-grain Brown Rice as well as Cooked Medium-grain Brown Rice have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Medium-grain Brown Rice contains 1.7 times more Fiber than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Raw Medium-grain Brown Rice as well as Cooked Medium-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.