Comparing Nutrients in 1 pound Enriched Regular Long-grain White Rice VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Wheat Bran	Recommended Dietary Allowance
Energy	57% 1656kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	279% 363g	225% 293g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	511% 194g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular 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	218% 2.6mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	198% 9.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	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	262% 1048μg	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	3.33% 0.5mg	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

	Enriched Regular Long-grain White Rice	Wheat Bran	Recommended Dietary Allowance
Calcium	12.7% 127mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	244% 19.5mg	599% 48mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	660% 2771mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	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	74.5% 522mg	656% 4595mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	158% 5361mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	640% 352μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	300% 33mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Wheat Bran per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Regular 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 Enriched Regular Long-grain White Rice vs Wheat Bran:

• 1 pound of Enriched Regular Long-grain White Rice has 2.9 times more Vitamin B9 than Wheat Bran.
• While 1 lb of Crude Wheat Bran contains 11.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 7.9 times more Vitamin B6 and 13.5 times more Vitamin E than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Wheat Bran provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin E
• Both Enriched Regular 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 Enriched Regular Long-grain White Rice vs Wheat Bran:

• 1 lb of Crude Wheat Bran contains 2.6 times more Calcium, 4.5 times more Copper, 2.5 times more Iron, 24.4 times more Magnesium, 10.6 times more Manganese, 8.8 times more Phosphorus, 10.3 times more Potassium, 5.1 times more Selenium and 6.7 times more Zinc than Enriched Regular Long-grain White Rice.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Regular Long-grain White Rice has 1.7 times more Energy and 1.2 times more Carbohydrate than Wheat Bran.
• While 1 lb of Crude Wheat Bran contains 6.4 times more Fat, 5.4 times more Omega 3, 14 times more Omega 6, 32.9 times more Fiber and 2.2 times more Protein than Enriched Regular Long-grain White Rice.
• 1 pound of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6