Comparing Nutrients in 100 grams UNCLE BEN'S Dry Parboiled Brown Rice VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	12.8% 370kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	2.84% 2.75g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	4.77% 0.81g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.7g	62.2% 81g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	0.46% 0.33g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.21g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled 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	23% 0.28mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.08% 0.092mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	34.8% 0.45mg	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	3.5% 14μg	64.3% 257μg	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	0.6% 0.09mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	0.8% 8mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	31.6% 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	14.5% 1.16mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	45% 1.04mg	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	39.3% 275mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	6.44% 219mg	5.1% 174mg	3400mg per day for Men 19-50 years
Selenium	46% 25μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	0.27% 9.8g	0.27% 9.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of UNCLE BEN'S Dry Parboiled Brown Rice vs Dry parboiled enriched Long-grain White Rice:

• UNCLE BEN'S Dry Parboiled Brown Rice has 1.8 times more Vitamin B2 and 1.3 times more Vitamin B5 than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 2.2 times more Vitamin B1 and 18.4 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Dry parboiled enriched Long-grain White Rice have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both UNCLE BEN'S Dry Parboiled 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 g.

Comparing minerals per 100 grams for UNCLE BEN'S Dry Parboiled Brown Rice vs Dry parboiled enriched Long-grain White Rice:

• UNCLE BEN'S Dry Parboiled Brown Rice has 3.6 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 1.9 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 8.9 times more Calcium and 2.9 times more Iron than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Dry parboiled enriched Long-grain White Rice have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• UNCLE BEN'S Dry Parboiled Brown Rice has 2.7 times more Fat, 1.6 times more Saturated Fat, 1.5 times more Omega 3, 2.7 times more Omega 6 and 1.9 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Dry parboiled enriched Long-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.