Comparing Nutrients in 100 calories Cooked Long-grain Brown Rice VS Dry parboiled enriched Long-grain White Rice

Weight per 100 calories

• Cooked Long-grain Brown Rice: 81.3g
• Dry parboiled enriched Long-grain White Rice: 26.7g

Dry parboiled enriched Long-grain White Rice has 3 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is high in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Long-grain Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	0.28% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.48% 0.082g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	0.12% 0.088g	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	0.007% 0.005g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.056g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	1.27% 0.48g	38g per day for Men 19-50 years
Protein	3.98% 2.23g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Dry parboiled enriched 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	12% 0.14mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.44% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	9.3% 0.12mg	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	17% 68.7μg	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	0.92% 0.14mg	0.053% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.16μg	0.022% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	0.24% 2.44mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	8.44% 0.076mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	7.55% 31.7mg	1.7% 7.2mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	12% 0.28mg	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	5.84% 41mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	1.37% 46.5mg	3400mg per day for Men 19-50 years
Selenium	8.57% 4.7μg	9.67% 5.32μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.25mg	0.036% 0.53mg	1500mg per day for Men 19-50 years
Zinc	5.25% 0.58mg	2.48% 0.27mg	11mg per day for Men 19-50 years
Water	1.54% 57g	0.071% 2.64g	3700g per day for Men 19-50 years

Cooked Long-grain Brown Rice VS Dry Parboiled Enriched Long-grain White Rice Nutrients Per 100 Kcal

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

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

• 100 calories of Cooked Long-grain Brown Rice have 4.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B5 than Dry parboiled enriched Long-grain White Rice.
• While 100 kcal of Dry parboiled enriched Long-grain White Rice contain 9.4 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B1 and Vitamin B6 per 100 calories.
• 100 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9
• 100 calories of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Cooked Long-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked Long-grain Brown Rice vs Dry parboiled enriched Long-grain White Rice:

• 100 calories of Cooked Long-grain Brown Rice have 4.4 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While 100 kcal of Dry parboiled enriched Long-grain White Rice contain 2 times more Iron than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Dry parboiled enriched Long-grain White Rice contain similar levels of Copper and Selenium per 100 calories.
• 100 calories of Dry parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked Long-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Long-grain Brown Rice have 2.7 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Cooked Long-grain Brown Rice and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Long-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.