Comparing Nutrients in 1 kilogram Cooked Short-grain White Rice enriched VS Rice Bran

Macros Ratio

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

Macro Nutrients

	Cooked Short-grain White Rice enriched	Rice Bran	Recommended Dietary Allowance
Energy	45% 1300kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	198% 3.16g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	420% 71.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	382% 497g	130g per day for Men 19-50 years
Sugars	NA	12.4% 9g	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	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	NA	553% 210g	38g per day for Men 19-50 years
Protein	42% 23.6g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	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	137% 1.64mg	2294% 27.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	2125% 340mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	1478% 74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	3131% 40.7mg	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	148% 590μg	158% 630μg	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	328% 49.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice enriched	Rice Bran	Recommended Dietary Allowance
Calcium	1% 10mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	809% 7.3mg	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	183% 14.6mg	2318% 185mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	1860% 7810mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	6178% 142mg	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	47% 330mg	2396% 16770mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	437% 14850mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	549% 60.4mg	11mg per day for Men 19-50 years
Water	18.5% 685g	1.66% 61.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice enriched VS Rice Bran per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Short-grain White Rice enriched vs Rice Bran:

• 1 kg of Crude Rice Bran contains 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 Cooked Short-grain White Rice enriched and Rice Bran provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Short-grain White Rice enriched as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Short-grain White Rice enriched vs Rice Bran:

• 1 kg of Crude Rice Bran contains 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.
• 1 kilogram of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crude Rice Bran contains 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.
• 1 kilogram of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6