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Brown rice

Brown rice
Brownrice.jpg
Chinese name
Chinese 糙米
Literal meaning rough rice
Vietnamese name
Vietnamese alphabet gạo lứt
Thai name
Thai ข้าวกล้อง
Korean name
Hangul 현미
Hanja 玄米
Japanese name
Kanji 玄米
Filipino name
Tagalog pináwa
Rice, brown, long-grain, raw
Nutritional value per 100 g (3.5 oz)
Energy 1,548 kJ (370 kcal)
77.24 g
Sugars 0.85 g
Dietary fiber 3.52 g
2.92 g
7.85 g
Vitamins
Thiamine (B1)
(35%)
0.401 mg
Riboflavin (B2)
(8%)
0.093 mg
Niacin (B3)
(34%)
5.091 mg
Pantothenic acid (B5)
(30%)
1.493 mg
Vitamin B6
(39%)
0.509 mg
Folate (B9)
(5%)
20 μg
Minerals
Calcium
(2%)
23 mg
Iron
(11%)
1.47 mg
Magnesium
(40%)
143 mg
Manganese
(178%)
3.743 mg
Phosphorus
(48%)
333 mg
Potassium
(5%)
223 mg
Sodium
(0%)
7 mg
Zinc
(21%)
2.02 mg
Other constituents
Water 10.37 g
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

Brown rice is whole grain rice, with the inedible outer hull removed; white rice is the same grain with the hull, bran layer and cereal germ removed. Red rice, gold rice, black rice and purple rice are all whole rices, but with a differently-pigmented outer layer.

Any type of rice may be eaten whole. Whole rice has a mild, nutty flavor, and is chewier and more nutritious than white rice. A thiamine-deficient diet including only white rice can cause beriberi; the disease can be prevented, and treated, by eating whole rice instead.

Rice plants accumulate arsenic, and there have been concerns over excessive arsenic levels in rice. There is more arsenic in the bran, so brown rice contains more arsenic. The European Union has introduced regulations on arsenic in rice, but the United States has not.

Brown rice and white rice have similar amounts of calories and carbohydrates. White rice, unlike brown rice, has the bran and germ removed; and has different nutritional content. Brown rice is a whole grain and a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, an excellent source of manganese and high in fiber.

When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.


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Wikipedia

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