Comparing Nutrients in 100 calories Cooked parboiled enriched Long-grain White Rice VS Wheat Bran

Weight per 100 calories

• Cooked parboiled enriched Long-grain White Rice: 81.3g
• Wheat Bran: 46.3g

Crude Wheat Bran has 1.8 times more energy per unit of mass than Cooked parboiled enriched Long-grain White Rice, which is above average in comparison to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - Cooked parboiled enriched Long-grain White Rice or Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Wheat Bran	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	4.83% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	23% 30g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	0.26% 0.19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.022% 0.016g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 0.065g	NA	g per day for Men 19-50 years
Fiber	1.93% 0.73g	52% 20g	38g per day for Men 19-50 years
Protein	4.22% 2.37g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.5% 66μg	9.14% 36.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.054% 0.008mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.73% 0.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Wheat Bran	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	3.38% 33.8mg	1000mg per day for Men 19-50 years
Copper	6.32% 0.057mg	51.3% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18.4% 1.47mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	1.74% 7.3mg	67.4% 283mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	231% 5.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.4% 44.7mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	16% 547mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	65.3% 36μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.062% 0.93mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	1.55% 57.2g	0.12% 4.58g	3700g per day for Men 19-50 years

Cooked Parboiled Enriched Long-grain White Rice VS Wheat Bran Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked parboiled enriched Long-grain White Rice or Wheat Bran?

Lets compare vitamin content per 100 calories of Cooked parboiled enriched Long-grain White Rice vs Wheat Bran:

• 100 calories of Cooked parboiled enriched Long-grain White Rice have 1.8 times more Vitamin B9 than Wheat Bran.
• While 100 kcal of Crude Wheat Bran contain 1.4 times more Vitamin B1, 17.3 times more Vitamin B2, 3.3 times more Vitamin B3, 3.8 times more Vitamin B5, 4.8 times more Vitamin B6 and 84.8 times more Vitamin E than Cooked parboiled enriched Long-grain White Rice.
• 100 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cooked parboiled enriched Long-grain White Rice as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked parboiled enriched Long-grain White Rice vs Wheat Bran:

• 100 kcal of Crude Wheat Bran contain 2.2 times more Calcium, 8.1 times more Copper, 3.3 times more Iron, 38.7 times more Magnesium, 18.5 times more Manganese, 10.5 times more Phosphorus, 12 times more Potassium, 4.8 times more Selenium and 11.2 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• 100 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Crude Wheat Bran contain 6.5 times more Fat, 5.6 times more Omega 3, 15.7 times more Omega 6, 1.4 times more Carbohydrate, 27.1 times more Fiber and 3 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Wheat Bran offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber