Comparing Nutrients in 14 ounces Rice Bran VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Rice Bran	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	43.2% 1254kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	85.3% 82.8g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.6g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	167% 28.4g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	87.7% 114g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	NA	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	1.1% 0.79g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	219% 83.3g	NA	38g per day for Men 19-50 years
Protein	95% 53g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	911% 11mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	843% 135mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	587% 29.3mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1243% 16mg	18% 0.23mg	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	62.5% 250μg	58.5% 234μg	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	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	22.6% 226mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	31.8% 0.29mg	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	920% 73.6mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	738% 3100mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2452% 56.4mg	61.6% 1.4mg	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	951% 6656mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	173% 5894mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.66% 24.3g	7.35% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Cooked Short-grain White Rice enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice Bran versus 14 oz of Cooked Short-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice Bran vs Cooked Short-grain White Rice enriched:

• 14 ounces of Rice Bran have 16.8 times more Vitamin B1, 17.8 times more Vitamin B2, 22.8 times more Vitamin B3, 18.6 times more Vitamin B5 and 69 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• Both Rice Bran and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Crude Rice Bran as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rice Bran vs Cooked Short-grain White Rice enriched:

• 14 ounces of Rice Bran have 57 times more Calcium, 10.1 times more Copper, 12.7 times more Iron, 97.6 times more Magnesium, 39.8 times more Manganese, 50.8 times more Phosphorus, 57.1 times more Potassium, 2.1 times more Selenium and 15.1 times more Zinc than Cooked Short-grain White Rice enriched.
• 14 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice Bran have 2.4 times more Energy, 109.7 times more Fat, 81.8 times more Saturated Fat, 35.1 times more Omega 3, 174.2 times more Omega 6, 1.7 times more Carbohydrate and 5.7 times more Protein than Cooked Short-grain White Rice enriched.
• 14 ounces of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6