Rice -- particularly brown rice -- and peas both have many nutritional benefits to offer, and can form part of a healthy diet. Brown rice undergoes less processing than white rice, and retains more of its nutrients. White rice, in contrast, is polished, which extends shelf life but makes it a less healthy dietary choice. Both brown rice and peas contain beneficial phytonutrients, vitamins and minerals.
Calories, Proteins, Carbohydrates and Fiber in Brown Rice
According to the USDA National Nutrient Database, 1 cup of brown rice contains 216 calories, 5.03 g of protein, 1.75 g of total fat, 44.77 g of carbohydrates and 3.5 g of dietary fiber. It is low in fat, has no cholesterol and little sodium. Health Mad notes that brown rice, a good source of complex carbohydrates, has a low glycemic index. By metabolizing slowly in the body, brown rice helps to maintain stable levels of blood sugar and serotonin. In addition, its content of dietary fiber helps speed waste from the body, helping to prevent colon cancer.
Vitamins and Minerals in Brown RIce
Brown rice is a good source of B-complex vitamins, particularly vitamin B-3, or niacin. One cup of brown rice contains 2.980 mg of this water-soluble vitamin, which the American Cancer Society notes is essential for a healthy nervous system. Brown rice is also a good source of thiamine -- which helps in production of enzymes that affect the muscles, nerves and heart -- and vitamin B-6, which helps the body break down protein. According to Health Mad, the same cup of brown rice is also a good source of selenium, a trace mineral that functions as a potent antioxidant and is essential for thyroid and immune system function. Magnesium -- essential in maintaining stable blood pressure and reducing risk of heart attack and stroke -- is also present in substantial amounts in brown rice.
Brown Rice Tips
If you would like to switch to brown rice but are accustomed to eating white rice, Health Food Recipe Cooking suggests mixing brown and white rice half and half, then gradually reducing the amount of white rice in the recipe. Brown rice should be consumed within three to four months of its packing date, which should be clearly displayed on the package. You can extend storage time to five or six months by refrigerating brown rice in a tightly sealed plastic bag.
Calories, Protein, Carbohydrates and Fiber in Peas
The USDA National Nutrient Database lists 1 cup of green peas as containing 134 calories, 8.58 g of protein, 0.35 g of fat, 25.01 g of carbohydrates and 8.8 g of fiber. Like brown rice, peas contain no cholesterol. They are also fat-free and very low in sodium. According to Health Food Guide, the amount of fiber in peas contains one-third of the Daily Recommended Value. Peas contain substances called purines, which metabolize into uric acid. If you have gout, you should limit your intake of peas.
Vitamins and Minerals in Peas
With 3.234 mg of niacin in 1 cup, green peas provide even more niacin than brown rice does. They are also rich in other B-complex vitamins, such as thiamine, or B-1, riboflavin, or B-2 and vitamin B-6. The same cup of peas also provides 101 mcg of folate, which can help prevent neural tube defects in newborns. Peas are also high in lutein, which reduces risk of cataracts and macular degeneration. Health Food Guide notes that 1 cup of peas provides 42 percent of your DRV of manganese. According to the University of Maryland Medical Center, manganese helps the body form connective tissue and bones, and plays a role in fat metabolism.
Member Comments