Comparing Nutrients in 5 ounces UNCLE BEN'S Dry Parboiled Brown Rice VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Energy	18% 524kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 112g	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	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	% 0.71g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	5.87% 3.3g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled 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	32.7% 0.39mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.05mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.4% 0.58mg	16.2% 0.21mg	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	4.96% 20μg	1.4% 5.67μg	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	0.85% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	51.5% 0.46mg	12.8% 0.11mg	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	20.6% 1.64mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	67.6% 1.55mg	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	55.7% 390mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.13% 310mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of UNCLE BEN'S Dry Parboiled Brown Rice vs Cooked Brown Rice:

• UNCLE BEN'S Dry Parboiled Brown Rice has 2.7 times more Vitamin B1, 7.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for UNCLE BEN'S Dry Parboiled Brown Rice vs Cooked Brown Rice:

• UNCLE BEN'S Dry Parboiled Brown Rice has 4 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 2.7 times more Manganese, 3.6 times more Phosphorus, 2.8 times more Potassium and 3.2 times more Zinc than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 7.4 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• UNCLE BEN'S Dry Parboiled Brown Rice has 3.3 times more Energy, 3.3 times more Fat, 2.9 times more Saturated Fat, 2 times more Omega 3, 2.9 times more Omega 6, 3.3 times more Carbohydrate, 1.9 times more Fiber and 3.3 times more Protein than Cooked Medium-grain Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Cooked Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.