THE NUTRITION FACTS OF BROWN RICE

Brown rice is one of the categories of rice which is not milled properly or not at all milled. It is also known as the hulled rice. It is considered to be more beneficial and nutritious than the normal white rice we all eat. Brown rice tastes somewhat like a nut and can be chewed easily but as compared to white rice, brown rice gets damaged or foul quickly. This is because the germ of the brown rice contains fats which are highly responsible for the spoiling of the rice.

Brown rice is available in all types like short grain, long grain or even the sticky rice type. Brown rice is quite difficult to store for a long period of time and even difficult to be transported and therefore it is more expensive than the normal white rice available in the market.

Benefits of brown rice

There are many benefits of the brown rice and this is mainly due to the nutritious content of the brown rice. When brown rice is converted into white rice by removing the germ of the brown rice, much nutrition is lost. This conversion destroys almost half of the minerals like phosphorus, manganese, 90 % of the vitamins B3/B1/B6 and many more fatty acids, fibers, etc. This article will tell you all about the nutritious facts about the brown rice so that you can come to know how it is useful.

Following are the nutrients present in one cup (195 grams) of brown rice:

· The minerals like Potassium, Manganese and Calcium are present in brown rice.

Brown rice contains

Quantity

Mineral

412 mg

Potassium

42.6 mg

Calcium

2.7 mg

Iron

0.5 mg

Copper

265 mg

Magnesium

43.3 mcg

Selenium

616 mg

Phosphorus

3.7 mg

Zinc

6.9 mg

Manganese

13.0 mg

Sodium

· Total fats present in brown rice are 5.4 g which contain 1.1 g of saturated fats, 2 g of mono fats and 1.9 g of poly fats.

· Calorie content of brown rice is 2868 KJ which contain 210 KJ of calories from the proteins, 189 KJ of fat calories and 2466 KJ of carbohydrate calories.

· 14.7 g of proteins, 2.8 g of ash, 19.2 g of water and 143 g of carbohydrates constitute the basic components of brown rice.

Vitamin content of brown rice

Quantity

Vitamin

56.8 mg

Betaine

56.8 mg

Choline

0.7 mg

Thiamin

9.4 mg

Niacin

0.2 mg

Riboflavin

2.2 mg

Alpha tocopherol (Vitamin E )

2.8 mg

Pantothenic Acid

3.5 mg

Vitamin K

37 mg

Folate

 

Amino acid present in the brown rice

Quantity

Amino Acid

178 mg

Cystine

857 mg

Alanine

1375 mg

Arginine

723 mg

Glycine

2994 mg

Glutamate

1375 mg

Aspartate

374 mg

Histidine

688 mg

Proline

187 mg

Tryptophan

760 mg

Serine

538 mg

Threonine

331 mg

Methionine

561 mg

Lycine

622 mg

Isoleucine

758 mg

Phenylalanine

862 mg

Valine

All the above mentioned components of brown rice make it more nutritious than the white rice and it very beneficial.

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