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

Weight per 100 calories

• Cooked Regular Long-grain White Rice enriched: 77g
• Wheat Bran: 46.3g

Crude Wheat Bran has 1.7 times more energy per unit of mass than Cooked Regular Long-grain White Rice enriched, which is above average in comparison to other foods. Cooked Regular Long-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Wheat Bran	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.83% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	16.7% 21.7g	23% 30g	130g per day for Men 19-50 years
Sugars	0.053% 0.038g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.81% 0.31g	52% 20g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	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	10.4% 0.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	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	11% 44.6μg	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	0.21% 0.031mg	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 Regular Long-grain White Rice enriched	Wheat Bran	Recommended Dietary Allowance
Calcium	0.77% 7.7mg	3.38% 33.8mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	51.3% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.6μg	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	11.5% 0.92mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.23mg	67.4% 283mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	4.73% 33mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	16% 547mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	65.3% 36μg	55μg per day for Men 19-50 years
Sodium	0.051% 0.77mg	0.062% 0.93mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	1.42% 52.6g	0.12% 4.58g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Cooked Regular Long-grain White Rice enriched have 1.2 times more Vitamin B9 than Wheat Bran.
• While 100 kcal of Crude Wheat Bran contain 1.9 times more Vitamin B1, 26.7 times more Vitamin B2, 5.5 times more Vitamin B3, 3.4 times more Vitamin B5, 8.4 times more Vitamin B6 and 22.4 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• 100 calories of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cooked Regular Long-grain White Rice enriched 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 Regular Long-grain White Rice enriched vs Wheat Bran:

• 100 kcal of Crude Wheat Bran contain 4.4 times more Calcium, 8.7 times more Copper, 5.3 times more Iron, 30.6 times more Magnesium, 14.7 times more Manganese, 14.2 times more Phosphorus, 20.3 times more Potassium, 6.2 times more Selenium and 8.9 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 100 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Crude Wheat Bran contain 9.1 times more Fat, 7.7 times more Omega 3, 19.8 times more Omega 6, 1.4 times more Carbohydrate, 64.4 times more Fiber and 3.5 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Wheat Bran offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber