Comparing Nutrients in 14 ounces Raw Unenriched Glutinous White Rice VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Rice Bran	12%	43%	45%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Rice Bran	Recommended Dietary Allowance
Energy	50.6% 1469kcal	43.2% 1254kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	85.3% 82.8g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	51.7% 16.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	167% 28.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	152% 197g	130g per day for Men 19-50 years
Sugars	NA	4.93% 3.57g	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	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	29.2% 11g	219% 83.3g	38g per day for Men 19-50 years
Protein	48.3% 27g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Rice Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	911% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	843% 135mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.4% 3.27mg	587% 29.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	1243% 16mg	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	6.95% 27.8μg	62.5% 250μg	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	NA	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Unenriched Glutinous White Rice	Rice Bran	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	321% 2.9mg	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	79.4% 6.35mg	920% 73.6mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	738% 3100mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	2452% 56.4mg	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	40.3% 282mg	951% 6656mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	173% 5894mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	0.66% 24.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Unenriched Glutinous White Rice VS Rice Bran per 14 oz

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

Lets compare vitamin content per 14 ounces of Raw Unenriched Glutinous White Rice vs Rice Bran:

• 14 oz of Crude Rice Bran contain 15.3 times more Vitamin B1, 5.2 times more Vitamin B2, 15.8 times more Vitamin B3, 9 times more Vitamin B5, 38 times more Vitamin B6 and 9 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• 14 ounces of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9
• Both Raw Unenriched Glutinous White Rice as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Unenriched Glutinous White Rice vs Rice Bran:

• 14 oz of Crude Rice Bran contain 5.2 times more Calcium, 4.3 times more Copper, 11.6 times more Iron, 34 times more Magnesium, 14.6 times more Manganese, 23.6 times more Phosphorus, 19.3 times more Potassium and 5 times more Zinc than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Rice Bran contain similar levels of Selenium per 14 ounces.
• 14 ounces of Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Unenriched Glutinous White Rice have 1.6 times more Carbohydrate than Rice Bran.
• While 14 oz of Crude Rice Bran contain 37.9 times more Fat, 37.6 times more Saturated Fat, 39.5 times more Omega 3, 37.8 times more Omega 6, 7.5 times more Fiber and 2 times more Protein than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Rice Bran offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6