Calories are pure data and alone are meaningless. You need information which is often two datapoints that intersect, then you have something to work with. For example, a phone number is just that and pretty useless until it is matched with a person’s name. Then it becomes information and just as in dieting, you need information. A cup of white rice is 200 calories and if you stop there you misunderstand that processed rice can elevate your insulin and cause fat formation. A cup of brown rice doesn’t raise your insulin like white rice and it contains about 50 grams of protein and some other beneficial macros. Because it is primarily digested in the small intestine instead of the stomach like white rice, you feel fuller longer and perhaps avoid binging on other carbs. Sorry, this is long but my point is that ”brown” would be the information carrier here and it is at least as important as the calorie count. Inform yourself as you diet.