Comparing Nutrients in 100 calories Cooked Long-grain Brown Rice VS Cooked Brown Rice

Weight per 100 calories

• Cooked Long-grain Brown Rice: 81.3g
• Cooked Brown Rice: 89.3g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked Long-grain Brown Rice or Cooked Brown Rice?

Macros Ratio

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

Macro Nutrients

	Cooked Long-grain Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	16% 21g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Fiber	3.42% 1.3g	4.23% 1.6g	38g per day for Men 19-50 years
Protein	3.98% 2.23g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain 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	12% 0.14mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	0.82% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.42% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	10.2% 0.13mg	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	1.83% 7.3μg	0.89% 3.57μg	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	0.92% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	0.24% 2.44mg	0.89% 8.93mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	8.04% 0.072mg	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	5.7% 0.46mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	7.55% 31.7mg	9.35% 39.3mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	42.6% 0.98mg	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	12% 83.7mg	9.82% 68.8mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	2.07% 70.5mg	3400mg per day for Men 19-50 years
Selenium	8.57% 4.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.25mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	5.25% 0.58mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	1.54% 57g	1.76% 65g	3700g per day for Men 19-50 years

Cooked Long-grain Brown Rice VS Cooked Brown Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Long-grain Brown Rice or Cooked Brown Rice?

Lets compare vitamin content per 100 calories of Cooked Long-grain Brown Rice vs Cooked Brown Rice:

• 100 calories of Cooked Long-grain Brown Rice have 1.6 times more Vitamin B1, 5.2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Cooked Brown Rice.
• While 100 kcal of Cooked Medium-grain Brown Rice contain 1.3 times more Vitamin B6 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Brown Rice provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Cooked Brown Rice have insufficient amounts of Vitamin B2
• Both Cooked Long-grain Brown Rice as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Long-grain Brown Rice vs Cooked Brown Rice:

• 100 calories of Cooked Long-grain Brown Rice have 1.2 times more Phosphorus than Cooked Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Brown Rice contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 100 calories.
• Both Cooked Long-grain Brown Rice as well as Cooked Medium-grain Brown Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Cooked Long-grain Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of macro-nutrients per 100 kcal
• Both Cooked Long-grain Brown Rice and Cooked Brown Rice offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Cooked Long-grain Brown Rice as well as Cooked Medium-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.