Comparing Nutrients in 1 pound 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	58.5% 1696kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	54.4% 9.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	225% 293g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	2.57% 1.86g	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	0.13% 0.091g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	511% 194g	38g per day for Men 19-50 years
Protein	61% 34g	126% 70.5g	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	228% 2.74mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	198% 9.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	455% 5.9mg	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	291% 1166μg	89.6% 358μg	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	0.91% 0.14mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	7.2% 8.6μg	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	32.2% 322mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	503% 4.53mg	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	189% 15mg	599% 48mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	660% 2771mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	2268% 52mg	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	99% 694mg	656% 4595mg	700mg per day for Men 19-50 years
Potassium	23.2% 789mg	158% 5361mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	640% 352μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	300% 33mg	11mg per day for Men 19-50 years
Water	1.2% 44.7g	1.2% 45g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dry parboiled enriched Long-grain White Rice has 3.3 times more Vitamin B9 than Wheat Bran.
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6