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

Weight per 500 calories

• Enriched Regular Long-grain White Rice: 137g
• Cooked Brown Rice: 446g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	2.65% 0.042g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	84.2% 110g	80.7% 105g	130g per day for Men 19-50 years
Sugars	0.23% 0.16g	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	0.038% 0.027g	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	% 0.027g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	21% 8.04g	38g per day for Men 19-50 years
Protein	17.4% 9.77g	18.5% 10.4g	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	65.8% 0.79mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.22mg	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	79% 316μg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	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	3.84% 38.4mg	4.46% 44.6mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	74% 5.9mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	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	22.5% 158mg	49% 344mg	700mg per day for Men 19-50 years
Potassium	4.63% 158mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.46% 6.85mg	0.3% 4.46mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.43% 16g	8.8% 326g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 500 calories - Enriched Regular Long-grain White Rice or Cooked Brown Rice?

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

• 500 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 500 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 500 calories.
• 500 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 500 calories.

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

• 500 calories of Enriched Regular Long-grain White Rice have 2.5 times more Iron than Cooked Brown Rice.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 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 500 calories.