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

Macros Ratio

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

Macro Nutrients

	Brown Rice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	24.8% 718kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	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	116% 151g	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	17.8% 6.75g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	26.6% 15g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	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	68.3% 0.82mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	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	9.92% 39.7μg	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

	Brown Rice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	44.7% 3.57mg	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	323% 7.43mg	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	75% 524mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	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	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.66% 24.5g	0.62% 23g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 1.5 times more Vitamin B5 and 3.1 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 1.4 times more Vitamin B1 and 11.6 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Enriched Regular Long-grain White Rice have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw 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 Brown Rice vs Enriched Regular Long-grain White Rice:

• Raw Medium-grain Brown Rice has 1.3 times more Copper, 5.7 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 2.4 times more Iron than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Enriched Regular Long-grain White Rice have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Medium-grain Brown Rice has 4.1 times more Fat, 3 times more Saturated Fat, 1.3 times more Omega 3, 6.3 times more Omega 6 and 2.6 times more Fiber than Enriched Regular Long-grain White Rice.
• Both Raw Medium-grain Brown Rice and Enriched Regular Long-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raw Medium-grain Brown Rice as well as Enriched Regular Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.