Comparing Nutrients in 14 ounces Wheat Bran VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Wheat Bran	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	29.6% 857kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	240% 312g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	2.74% 2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	447% 170g	36.6% 14g	38g per day for Men 19-50 years
Protein	110% 61.7g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	337% 54mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.65mg	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	398% 5.17mg	124% 1.6mg	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	78.4% 314μg	14% 55.6μg	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	39.4% 5.9mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	29% 290mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	440% 3.96mg	144% 1.3mg	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	524% 42mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	577% 2425mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	1984% 45.6mg	513% 12mg	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	574% 4021mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	138% 4691mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	262% 29mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS UNCLE BEN'S Dry Parboiled Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat Bran versus 14 oz of UNCLE BEN'S Dry Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Wheat Bran vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 14 ounces of Wheat Bran have 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 5.6 times more Vitamin B9 and 16.6 times more Vitamin E than UNCLE BEN'S Dry Parboiled Brown Rice.
• 14 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin E
• Both Crude Wheat Bran as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Wheat Bran vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 14 ounces of Wheat Bran have 9.1 times more Calcium, 3.1 times more Copper, 9.1 times more Iron, 6.2 times more Magnesium, 3.9 times more Manganese, 3.7 times more Phosphorus, 5.4 times more Potassium, 3.1 times more Selenium and 3.7 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• 14 ounces of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat Bran have 1.5 times more Fat, 6.4 times more Omega 3, 2.5 times more Omega 6, 12.2 times more Fiber and 2 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 14 oz of UNCLE BEN'S Dry Parboiled Brown Rice contain 1.7 times more Energy than Crude Wheat Bran.
• Both Wheat Bran and UNCLE BEN'S Dry Parboiled Brown Rice offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3