Comparing Nutrients in 1 pound Rice Bran VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Rice Bran	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	49.4% 1433kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	97% 95g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	73.6% 96g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	0.31% 0.23g	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	251% 95g	12% 4.54g	38g per day for Men 19-50 years
Protein	108% 60.6g	16.4% 9.16g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Cooked Glutinous 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	1041% 12.5mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	964% 154mg	8.22% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	670% 33.5mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1420% 18.5mg	9.07% 0.12mg	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	71.4% 286μg	1.13% 4.54μg	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	149% 22.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	26% 259mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	24.7% 0.22mg	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	1051% 84mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	843% 3543mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	2802% 64.5mg	51.7% 1.2mg	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	1087% 7607mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	198% 6736mg	1.33% 45.4mg	3400mg per day for Men 19-50 years
Selenium	129% 70.8μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.75% 28g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Cooked Glutinous White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Rice Bran versus 1 lb of Cooked Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rice Bran vs Cooked Glutinous White Rice:

• 1 pound of Rice Bran has 137.7 times more Vitamin B1, 21.8 times more Vitamin B2, 117.2 times more Vitamin B3, 34.4 times more Vitamin B5, 156.5 times more Vitamin B6, 63 times more Vitamin B9 and 123 times more Vitamin E than Cooked Glutinous White Rice.
• 1 pound of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Crude Rice Bran as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Rice Bran vs Cooked Glutinous White Rice:

• 1 pound of Rice Bran has 28.5 times more Calcium, 14.9 times more Copper, 132.4 times more Iron, 156.2 times more Magnesium, 54.2 times more Manganese, 209.6 times more Phosphorus, 148.5 times more Potassium, 2.8 times more Selenium and 14.7 times more Zinc than Cooked Glutinous White Rice.
• While 1 lb of Cooked Glutinous White Rice contains 12.5 times more Water than Crude Rice Bran.
• 1 pound of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rice Bran has 3.3 times more Energy, 109.7 times more Fat, 106.9 times more Saturated Fat, 105.3 times more Omega 3, 108.2 times more Omega 6, 2.4 times more Carbohydrate, 21 times more Fiber and 6.6 times more Protein than Cooked Glutinous White Rice.
• 1 pound of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6