Comparing Nutrients in 14 ounces Rice Bran VS Raw Enriched Short-grain White Rice

Macros Ratio

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

Macro Nutrients

	Rice Bran	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	43.2% 1254kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	85.3% 82.8g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.6g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	167% 28.4g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	242% 314g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	95% 53g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Raw Enriched Short-grain White Rice	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	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	843% 135mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	587% 29.3mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1243% 16mg	52.2% 0.68mg	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	229% 917μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	22.6% 226mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	93% 0.83mg	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	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	738% 3100mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	2452% 56.4mg	179% 4.1mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	173% 5894mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.66% 24.3g	1.43% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Raw Enriched Short-grain White Rice per 14 oz

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

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

• 14 ounces of Rice Bran have 4.9 times more Vitamin B1, 5.9 times more Vitamin B2, 8.3 times more Vitamin B3, 5.7 times more Vitamin B5 and 23.8 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 3.7 times more Vitamin B9 than Crude Rice Bran.
• Both Crude Rice Bran as well as Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• 14 ounces of Rice Bran have 19 times more Calcium, 3.5 times more Copper, 4.4 times more Iron, 34 times more Magnesium, 13.7 times more Manganese, 17.7 times more Phosphorus, 19.5 times more Potassium and 5.5 times more Zinc than Raw Enriched Short-grain White Rice.
• Both Rice Bran and Raw Enriched Short-grain White Rice contain similar levels of Selenium per 14 ounces.
• 14 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice Bran have 40.1 times more Fat, 29.8 times more Saturated Fat, 13.2 times more Omega 3, 62.7 times more Omega 6, 7.5 times more Fiber and 2.1 times more Protein than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 1.6 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Raw Enriched Short-grain White Rice offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6