Comparing Nutrients in 300 calories Rice Bran VS Cooked Glutinous White Rice

Weight per 300 calories

• Rice Bran: 95g
• Cooked Glutinous White Rice: 309g

Rice Bran has 3.3 times more energy per 100g than Cooked Glutinous White Rice. It has high energy density when compared to other foods. Cooked Glutinous White Rice having average energy density.

Discover which food has more nutrients per 300 calories - Rice Bran or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 19.8g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	50% 65.2g	130g per day for Men 19-50 years
Sugars	1.18% 0.85g	0.21% 0.15g	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	0.26% 0.19g	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	% 0.19g	NA	g per day for Men 19-50 years
Sucrose	% 0.47g	NA	g per day for Men 19-50 years
Fiber	52.5% 20g	8.14% 3.1g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	11% 6.25g	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	218% 2.6mg	5.15% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	202% 32.3mg	5.6% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	297% 3.86mg	6.2% 0.08mg	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	15% 60μg	0.77% 3.1μg	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	31% 4.67mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	5.4% 54mg	0.62% 6.2mg	1000mg per day for Men 19-50 years
Copper	76.8% 0.69mg	17% 0.15mg	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	220% 17.6mg	5.4% 0.43mg	8mg per day for Men 19-50 years
Magnesium	177% 741mg	3.7% 15.5mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	35.2% 0.81mg	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	227% 1592mg	3.53% 24.7mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	0.91% 31mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.75mg	1.03% 15.5mg	1500mg per day for Men 19-50 years
Zinc	52% 5.73mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	6.4% 237g	3700g per day for Men 19-50 years

Rice Bran VS Cooked Glutinous White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice Bran or Cooked Glutinous White Rice?

Lets compare vitamin content per 300 calories of Rice Bran vs Cooked Glutinous White Rice:

• 300 calories of Rice Bran have 42.3 times more Vitamin B1, 6.7 times more Vitamin B2, 36 times more Vitamin B3, 10.6 times more Vitamin B5, 48.1 times more Vitamin B6, 19.3 times more Vitamin B9 and 37.8 times more Vitamin E than Cooked Glutinous White Rice.
• 300 calories 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 300 calories.

Comparing minerals per 300 calories for Rice Bran vs Cooked Glutinous White Rice:

• 300 calories of Rice Bran have 4.6 times more Copper, 40.7 times more Iron, 47.9 times more Magnesium, 16.6 times more Manganese, 64.3 times more Phosphorus, 45.6 times more Potassium and 4.5 times more Zinc than Cooked Glutinous White Rice.
• While 300 kcal of Cooked Glutinous White Rice contain 40.7 times more Water than Crude Rice Bran.
• Both Rice Bran and Cooked Glutinous White Rice contain similar levels of Selenium per 300 calories.
• 300 calories of Cooked Glutinous White Rice lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Crude Rice Bran as well as Cooked Glutinous White Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rice Bran have 33.7 times more Fat, 32.8 times more Saturated Fat, 32.3 times more Omega 3, 33.2 times more Omega 6, 6.4 times more Fiber and 2 times more Protein than Cooked Glutinous White Rice.
• While 300 kcal of Cooked Glutinous White Rice contain 1.4 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Cooked Glutinous White Rice offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6