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
Basic Components
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
Vitamins
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
vitamin B12	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
pantothenic acid	0.56 mg	5.60
Minerals
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
Saturated Fats
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
Mono Fats
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
Poly Fats
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
Other Fats
nutrient	amount	%DV
omega 3 fatty acids	0.03 g	1.25
omega 6 fatty acids	0.60 g
Amino Acids
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
histidine	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
Other
nutrient	amount	%DV
alcohol	0.00 g
caffeine	0.00 mg
artif sweetener total	-- mg
aspartame	-- mg
saccharin	-- mg
sugar alcohol	-- g
glycerol	-- g
inositol	-- 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