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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	4.5% 130kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.84% 2.75g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	4.77% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	60.5% 78.7g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	0.69% 0.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	1.05% 0.4g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	UNCLE BEN'S Dry Parboiled 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	13.6% 0.16mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	7.08% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	31.3% 0.41mg	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	14.5% 58μg	3.5% 14μg	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	0.27% 0.04mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	1% 10mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	36.3% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	1.03% 41μg	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	15% 1.2mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	129% 2.98mg	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	6.14% 43mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	6.44% 219mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	46% 25μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	0.27% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice enriched VS UNCLE BEN'S Dry Parboiled Brown Rice per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Regular Long-grain White Rice enriched versus 100 g of UNCLE BEN'S Dry Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cooked Regular Long-grain White Rice enriched have 4.1 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 100 g of UNCLE BEN'S Dry Parboiled Brown Rice contain 1.7 times more Vitamin B1, 7.1 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 4.4 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• 100 grams of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Regular Long-grain White Rice enriched as well as UNCLE BEN'S Dry Parboiled Brown 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 Regular Long-grain White Rice enriched vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 100 g of UNCLE BEN'S Dry Parboiled Brown Rice contain 4.7 times more Copper, 8.2 times more Magnesium, 6.3 times more Manganese, 6.4 times more Phosphorus, 6.3 times more Potassium, 3.4 times more Selenium and 4 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and UNCLE BEN'S Dry Parboiled Brown Rice contain similar levels of Iron per 100 grams.
• 100 grams of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Regular Long-grain White Rice enriched as well as UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of UNCLE BEN'S Dry Parboiled Brown Rice contain 2.8 times more Energy, 9.8 times more Fat, 13.1 times more Omega 6, 2.8 times more Carbohydrate, 8.8 times more Fiber and 2.8 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 100 grams of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 6 and Fiber
• Both Cooked Regular Long-grain White Rice enriched as well as UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3 in 100 grams.