Comparing Nutrients in 300 calories Cooked Brown RiceVS Brown Rice

Weight per 300 calories

Cooked Brown Rice

268g

Brown Rice

83g

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.

Which food has more nutrients per 300 calories - Cooked Brown Rice or Brown Rice?

Macros Ratio

Protein Fat Carbs

Cooked Brown Rice

85%

Brown Rice

85%

300 kcal ▼

Macro Nutrients

Cooked Brown Ricevs Brown Rice

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.3%2.22g

Fat

2.3%2.22g

2.22 gvs2.22 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.44g

Saturated Fat

1.4%0.44g

0.44 gvs0.44 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.18%0.035g

Omega 3

2.12%0.034g

0.035 gvs0.034 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.46%0.76g

Omega 6

4.48%0.76g

0.76 gvs0.76 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.4%63g

Carbohydrate

48.6%63g

63 gvs63 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.7%4.82g

Fiber

7.4%2.8g

4.82 gvs2.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.2g

Protein

11%6.2g

6.2 gvs6.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Brown Ricevs Brown Rice

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.8%0.27mg

Vitamin B1

28.5%0.34mg

Thiamine

0.27 mgvs0.34 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.47%0.032mg

Vitamin B2

2.74%0.036mg

Riboflavin

0.032 mgvs0.036 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.3%3.56mg

Vitamin B3

22.3%3.57mg

Niacin, nicotinic acid, niacinamide

3.56 mgvs3.57 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21%1.05mg

Vitamin B5

24.7%1.23mg

Pantothenic acid

1.05 mgvs1.23 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.7%0.4mg

Vitamin B6

32.4%0.42mg

Pyridoxine

0.4 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.68%10.7μg

Vitamin B9

4.14%16.6μg

Folates and Folic Acid

10.7 μgvs16.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Brown Ricevs Brown Rice

2.68%26.8mg

Calcium

2.73%27.3mg

26.8 mgvs27.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg

Copper

25.5%0.23mg

0.22 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.7%1.4mg

Iron

18.6%1.5mg

1.4 mgvs1.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28%118mg

Magnesium

28.2%119mg

118 mgvs119 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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128%2.94mg

Manganese

135%3.1mg

2.94 mgvs3.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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29.5%206mg

Phosphorus

31.3%219mg

206 mgvs219 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.22%212mg

Potassium

6.53%222mg

212 mgvs222 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.68mg

Sodium

0.22%3.3mg

2.68 mgvs3.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.66mg

Zinc

15.2%1.67mg

1.66 mgvs1.67 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.3%195g

Water

0.28%10.3g

195 gvs10.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Brown Rice vs Brown Rice:

Raw Medium-grain Brown Rice contains 1.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
Both Cooked Medium-grain Brown Rice and Raw Medium-grain Brown Rice have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Cooked Medium-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Brown Rice vs Brown Rice:

Cooked Medium-grain Brown Rice has 19.1 times more Water than Raw Medium-grain Brown Rice.
Both Cooked Medium-grain Brown Rice and Raw Medium-grain Brown Rice have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.
Both Cooked Medium-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Medium-grain Brown Rice has 1.7 times more Fiber than Raw Medium-grain Brown Rice.
Both Cooked Medium-grain Brown Rice and Raw Medium-grain Brown Rice have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
Both Cooked Medium-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Brown RiceVS UNCLE BEN'S Dry Parboiled Brown RiceBrown RiceVS UNCLE BEN'S Dry Parboiled Brown Rice

Compare Foods

Comparing Nutrients in 300 calories Cooked Brown RiceVS Brown Rice

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Brown Rice or Brown Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: