Comparing Nutrients in 100 grams Long-grain Brown Rice VS Brown Rice

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Brown Rice	Recommended Dietary Allowance
Energy	12.7% 367kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	58.6% 76g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	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	% 0.66g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Long-grain 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	45% 0.54mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.6% 5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.75% 23μg	5% 20μg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Brown Rice	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	30.8% 0.28mg	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	16% 1.3mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	163% 3.74mg	2.3mg per day for Men 19-50 years
Molybdenum	142% 64μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.4% 311mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.33% 12.4g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 1.3 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.4 times more Vitamin B5 than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Raw Medium-grain Brown Rice have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Long-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Raw Medium-grain Brown Rice contains 3.7 times more Calcium, 1.4 times more Iron and 1.3 times more Manganese than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Raw Medium-grain Brown Rice have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Medium-grain Brown Rice contains 1.3 times more Omega 3 than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Raw Medium-grain Brown Rice have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Long-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.