Comparing Nutrients in 1 kilogram Dry parboiled enriched Long-grain White Rice VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Wheat Bran	Recommended Dietary Allowance
Energy	129% 3740kcal	74.5% 2160kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	496% 645g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	5.66% 4.1g	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	0.28% 0.2g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	1126% 428g	38g per day for Men 19-50 years
Protein	134% 75g	278% 156g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	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	503% 6.03mg	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	444% 5.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.5mg	849% 136mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	436% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.5mg	1002% 13mg	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	643% 2570μg	198% 790μg	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	2% 0.3mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Wheat Bran	Recommended Dietary Allowance
Calcium	71% 710mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	1109% 10mg	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	416% 33.3mg	1321% 106mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	1455% 6110mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	5000% 115mg	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	219% 1530mg	1447% 10130mg	700mg per day for Men 19-50 years
Potassium	51% 1740mg	348% 11820mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	1411% 776μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	661% 72.7mg	11mg per day for Men 19-50 years
Water	2.66% 99g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry parboiled enriched Long-grain White Rice VS Wheat Bran per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry parboiled enriched Long-grain White Rice versus 1 kg of Wheat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry parboiled enriched Long-grain White Rice vs Wheat Bran:

• 1 kilogram of Dry parboiled enriched Long-grain White Rice has 3.3 times more Vitamin B9 than Wheat Bran.
• While 1 kg of Crude Wheat Bran contains 11.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 49.7 times more Vitamin E than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Wheat Bran provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin E
• Both Dry parboiled enriched Long-grain White Rice as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Dry parboiled enriched Long-grain White Rice vs Wheat Bran:

• 1 kg of Crude Wheat Bran contains 3.5 times more Copper, 3.2 times more Iron, 22.6 times more Magnesium, 11.1 times more Manganese, 6.6 times more Phosphorus, 6.8 times more Potassium, 3.9 times more Selenium and 7.1 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Wheat Bran contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry parboiled enriched Long-grain White Rice has 1.7 times more Energy and 1.3 times more Carbohydrate than Wheat Bran.
• While 1 kg of Crude Wheat Bran contains 4.1 times more Fat, 9.8 times more Omega 3, 6.7 times more Omega 6, 23.8 times more Fiber and 2.1 times more Protein than Dry parboiled enriched Long-grain White Rice.
• 1 kilogram of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6