Comparing Nutrients in 7 ounces Cooked Long-grain Brown Rice VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Long-grain Brown Rice	Brown Rice	Recommended Dietary Allowance
Energy	8.4% 244kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	10.7% 1.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	116% 151g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	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	29.4% 0.35mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	77.7% 1mg	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	4.47% 18μg	9.92% 39.7μg	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	2.25% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Brown Rice	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	61% 0.55mg	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	14% 1.1mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	67.6% 284mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	323% 7.43mg	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	29% 204mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	3.77% 139g	0.66% 24.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Long-grain Brown Rice vs Brown Rice:

• Cooked Long-grain Brown Rice has 1.6 times more Vitamin B2 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 2.3 times more Vitamin B1, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Long-grain Brown Rice vs Brown Rice:

• Cooked Long-grain Brown Rice has 5.7 times more Water than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 11 times more Calcium, 2.6 times more Copper, 3.2 times more Iron, 3.7 times more Magnesium, 3.8 times more Manganese, 2.6 times more Phosphorus, 3.1 times more Potassium and 2.8 times more Zinc than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 7 ounces:

• Raw Medium-grain Brown Rice contains 2.9 times more Energy, 2.8 times more Fat, 2.1 times more Saturated Fat, 3.7 times more Omega 3, 2.6 times more Omega 6, 3 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.