Comparing Nutrients in 100 grams Cooked Long-grain Brown Rice VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Cooked Long-grain Brown Rice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	4.24% 123kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	61.5% 80g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	0.17% 0.12g	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	0.028% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 0.08g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain 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	15% 0.18mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	12.6% 0.16mg	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	2.25% 9μg	57.8% 231μg	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	1.13% 0.17mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	0.3% 3mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	24.4% 0.22mg	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	7% 0.56mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	47.3% 1.1mg	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	14.7% 103mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.8μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Long-grain Brown Rice VS Enriched Regular Long-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Long-grain Brown Rice versus 100 g of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Long-grain Brown Rice vs Enriched Regular Long-grain White Rice:

• 100 grams of Cooked Long-grain Brown Rice have 1.4 times more Vitamin B2 than Enriched Regular Long-grain White Rice.
• While 100 g of Enriched Regular Long-grain White Rice contain 3.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 25.7 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cooked Long-grain Brown Rice vs Enriched Regular Long-grain White Rice:

• 100 grams of Cooked Long-grain Brown Rice have 1.6 times more Magnesium than Enriched Regular Long-grain White Rice.
• While 100 g of Enriched Regular Long-grain White Rice contain 9.3 times more Calcium, 2.1 times more Copper, 7.7 times more Iron, 1.3 times more Potassium, 2.6 times more Selenium and 1.5 times more Zinc than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Enriched Regular Long-grain White Rice contain similar levels of Manganese and Phosphorus per 100 grams.
• 100 grams of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Long-grain Brown Rice have 2.4 times more Omega 6 and 1.2 times more Fiber than Enriched Regular Long-grain White Rice.
• While 100 g of Enriched Regular Long-grain White Rice contain 3 times more Energy, 3.1 times more Carbohydrate and 2.6 times more Protein than Cooked Long-grain Brown Rice.
• 100 grams of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6
• Both Cooked Long-grain Brown Rice as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 in 100 grams.