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

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Cooked Brown Rice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	7.66% 222kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	122% 159g	130g per day for Men 19-50 years
Sugars	NA	0.33% 0.24g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	8.22% 4.6g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	25% 0.33mg	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	2% 7.94μg	115% 458μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	2% 20mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	48.5% 0.44mg	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	13% 1.05mg	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	94% 2.16mg	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% 153mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	NA	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.62% 23g	3700g per day for Men 19-50 years

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

• Enriched Regular Long-grain White Rice contains 5.6 times more Vitamin B1, 4.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B5 and 57.8 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice and Enriched Regular Long-grain White Rice have similar amounts of Vitamin B6 per 7 oz.
• Both Cooked Medium-grain Brown Rice as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Cooked Medium-grain Brown Rice has 1.8 times more Magnesium and 6.3 times more Water than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 2.8 times more Calcium, 2.7 times more Copper, 8.1 times more Iron, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice and Enriched Regular Long-grain White Rice have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Medium-grain Brown Rice has 1.9 times more Omega 6 and 1.4 times more Fiber than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 3.3 times more Energy, 2.4 times more Omega 3, 3.4 times more Carbohydrate and 3.1 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice as well as Enriched Regular Long-grain White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.