Sunday, October 25, 2009

Nutrition Analysis of Brown Rice

 


In my previous post I published some information about Brown Rice. Today I am about to publish in-depth nutrient analysis of 195 gms of cooked brown rice based on the analysis published by World health foods which is as below:

The highlights of the analysis are:

1. The Brown Rice contains 216.45gms of Calories, 44.77 gms of Carbohydrates and 5.03gms of Proteins. You don’t find much of difference in these 3 categories when compared with white rice. White Rice too contain almost similar amount of calories, carbohydrates and proteins. 

2. Brown Rice is rich in dietary fiber. Dietary fiber is very essential to clean our inner body. It helps in reduction of cholesterol. According to Dr. Mantena Satyanarayana Raju fiber acts as a broom which cleans the cholesterol, triglyceride and all other garbage in our body. 1 Cup cooked brown rice contains 3.51gms of dietary fiber where as cooked white rice contains 0.74gms of fiber.

3. Brown Rice contains a total fat content of 1.76gms which is again higher than white rice which contains 0.205gms of fats. Brown Rice contains 0.64gms and 0.63 of mono saturated and poly saturated fats which again help in increasing HDL (Good) Cholesterol and reducing LDL (Bad) Cholesterol.

4. Moreover, Brown Rice is rich in Vitamin B complex. It contains 0.19 mg of Thiamin B1, 0.05mg of Riboflavin B2, 2.98mg of niacin B3 and 0.28mg of Vitamin B6. Whereas, 67% of Vitamin B3, 80% of Vitamin B1 and 90% of Vitamin B6 is lost during milling process in white rice. You don’t need to add daily dose of B complex capsules if you eat brown rice regularly.

5. Brown Rice is very rich in minerals. It contains 19.50mg of Calcium, 448.50mg of Chloride, 0.20mg of Copper, 0.82mg of Iron, 83.85mg of Magnesium, 1.76mg of Manganese, 161.85mg of Phosphorus, 83.85mg of Potassium, 9.75mg of Sodium and 1.23mg of Zinc. Whereas, 60% of Iron, 80% of Potassium and almost half of the Manganese, Phosphorus, Copper and Zinc are lost in case of fully milled and polished white rice.

For further nutrient analysis of cooked brown rice kindly go through the table provided below by World Health Foods. I recommend everybody irrespective of age to use Brown Rice instead of White Rice for better health. I have been using it since 9 months and believe me its really good for health. In my next update, I am about to publish the benefits of Brown Rice. So… Keep watching the space for updates….

Brown rice, cooked
(Note: "--" indicates data is unavailable)
amount
1.00 cup

total weight
195.00 g

nutrient
amount
%DV
calories
216.45
12.03
calories from fat
15.80

calories from saturated fat
3.16

protein
5.03 g
10.06
carbohydrates
44.77 g
14.92
dietary fiber
3.51 g
14.04
soluble fiber
0.39 g

insoluble fiber
3.12 g

sugar - total
0.39 g

disaccharides
0.39 g

other carbs
40.87 g

fat - total
1.76 g
2.71
saturated fat
0.35 g
1.75
mono fat
0.64 g
2.67
poly fat
0.63 g
2.63
trans fatty acids
-- g

cholesterol
0.00 mg
0.00
water
142.53 g

ash
0.90 g

nutrient
amount
%DV
vitamin A IU
0.00 IU
0.00
vitamin A RE
0.00 RE

A - carotenoid
0.00 RE
0.00
A - retinol
0.00 RE

A - beta carotene
0.00 mcg

thiamin - B1
0.19 mg
12.67
riboflavin - B2
0.05 mg
2.94
niacin - B3
2.98 mg
14.90
niacin equiv
4.05 mg

vitamin B6
0.28 mg
14.00
0.00 mcg
0.00
biotin
1.54 mcg
0.51
vitamin C
0.00 mg
0.00
vitamin D IU
0.00 IU
0.00
vitamin D mcg
0.00 mcg

vitamin E alpha equiv
1.40 mg
7.00
vitamin E IU
2.09 IU

vitamin E mg
1.40 mg

folate
7.80 mcg
1.95
vitamin K
1.17 mcg
1.46
0.56 mg
5.60
nutrient
amount
%DV
boron
-- mcg

calcium
19.50 mg
1.95
chloride
448.50 mg

chromium
-- mcg
--
copper
0.20 mg
10.00
fluoride
-- mg
--
iodine
-- mcg
--
iron
0.82 mg
4.56
magnesium
83.85 mg
20.96
manganese
1.76 mg
88.00
molybdenum
-- mcg
--
phosphorus
161.85 mg
16.18
potassium
83.85 mg
2.40
selenium
19.11 mcg
27.30
sodium
9.75 mg
0.41
zinc
1.23 mg
8.20
nutrient
amount
%DV
4:0 butyric
0.00 g

6:0 caproic
0.00 g

8:0 caprylic
0.00 g

10:0 capric
0.00 g

12:0 lauric
0.00 g

14:0 myristic
0.01 g

15:0 pentadecanoic
-- g

16:0 palmitic
0.30 g

17:0 margaric
-- g

18:0 stearic
0.03 g

20:0 arachidic
-- g

22:0 behenate
-- g

24:0 lignoceric
-- g

nutrient
amount
%DV
14:1 myristol
-- g

15:1 pentadecenoic
-- g

16:1 palmitol
0.01 g

17:1 heptadecenoic
-- g

18:1 oleic
0.63 g

20:1 eicosen
0.00 g

22:1 erucic
0.00 g

24:1 nervonic
-- g

nutrient
amount
%DV
18:2 linoleic
0.60 g

18:3 linolenic
0.03 g

18:4 stearidon
0.00 g

20:3 eicosatrienoic
0.00 g

20:4 arachidon
0.00 g

20:5 EPA
0.00 g

22:5 DPA
0.00 g

22:6 DHA
0.00 g

nutrient
amount
%DV
omega 3 fatty acids
0.03 g
1.25
omega 6 fatty acids
0.60 g

nutrient
amount
%DV
alanine
0.29 g

arginine
0.38 g

aspartate
0.47 g

cystine
0.06 g
14.63
glutamate
1.02 g

glycine
0.25 g

0.13 g
10.08
isoleucine
0.21 g
18.26
leucine
0.42 g
16.60
lysine
0.19 g
8.09
methionine
0.11 g
14.86
phenylalanine
0.26 g
21.85
proline
0.24 g

serine
0.26 g

threonine
0.19 g
15.32
tryptophan
0.06 g
18.75
tyrosine
0.19 g
19.59
valine
0.29 g
19.73
nutrient
amount
%DV
alcohol
0.00 g

caffeine
0.00 mg

artif sweetener total
-- mg

aspartame
-- mg

saccharin
-- mg

sugar alcohol
-- g

glycerol
-- g

-- g

mannitol
-- g

sorbitol
-- g

xylitol
-- g

organic acids
-- mg

acetic acid
-- mg

citric acid
-- mg

lactic acid
-- mg

malic acid
-- mg

choline
-- mg
--
taurine
-- mg

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