Comparing Nutrients in 100 calories Cooked Brown Rice VS Brown Rice

Weight per 100 calories

• Cooked Brown Rice: 89.3g
• Brown Rice: 27.6g

Raw Medium-grain Brown Rice has 3.2 times more energy per unit of mass than Cooked Medium-grain Brown Rice, which is high in comparison to other foods. Cooked Brown Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Brown Rice	Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.73% 0.012g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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% 21g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.23% 1.6g	2.47% 0.94g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	7.6% 0.091mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.82% 0.011mg	0.91% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.42% 1.2mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	8.23% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	11% 0.14mg	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	0.89% 3.57μg	1.4% 5.52μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Brown Rice	Recommended Dietary Allowance
Calcium	0.89% 8.93mg	0.91% 9.1mg	1000mg per day for Men 19-50 years
Copper	8.04% 0.072mg	8.5% 0.077mg	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	5.9% 0.47mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	9.35% 39.3mg	9.4% 39.5mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	45% 1.03mg	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	9.82% 68.8mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.5mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	0.074% 1.1mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	5.07% 0.56mg	11mg per day for Men 19-50 years
Water	1.76% 65g	0.092% 3.4g	3700g per day for Men 19-50 years

Cooked Brown Rice VS Brown Rice Nutrients Per 100 Kcal

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

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

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

Comparing minerals per 100 calories for Cooked Brown Rice vs Brown Rice:

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

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Brown Rice have 1.7 times more Fiber than Brown Rice.
• Both Cooked Brown Rice and Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Cooked Medium-grain Brown Rice as well as Raw Medium-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.