Comparing Nutrients in 300 calories Cooked Regular Long-grain White Rice enriched VS Wheat Bran

Weight per 300 calories

• Cooked Regular Long-grain White Rice enriched: 231g
• Wheat Bran: 139g

Crude Wheat Bran has 1.7 times more energy per unit of mass than Cooked Regular Long-grain White Rice enriched, which is above average in comparison to other foods. Cooked Regular Long-grain White Rice enriched having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Regular Long-grain White Rice enriched or Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Wheat Bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	69% 89.6g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	0.79% 0.57g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.43% 0.92g	156% 59.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	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	31.3% 0.38mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	139% 1.8mg	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	33.5% 134μg	27.4% 110μg	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	0.62% 0.092mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Wheat Bran	Recommended Dietary Allowance
Calcium	2.3% 23mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	2.37% 95μg	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	34.6% 2.77mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.7mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	694% 16mg	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	14% 99mg	201% 1407mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.3mg	0.19% 2.78mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	92% 10mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.37% 13.7g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice Enriched VS Wheat Bran Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Regular Long-grain White Rice enriched or Wheat Bran?

Lets compare vitamin content per 300 calories of Cooked Regular Long-grain White Rice enriched vs Wheat Bran:

• 300 calories of Cooked Regular Long-grain White Rice enriched have 1.2 times more Vitamin B9 than Wheat Bran.
• While 300 kcal of Crude Wheat Bran contain 1.9 times more Vitamin B1, 26.7 times more Vitamin B2, 5.5 times more Vitamin B3, 3.4 times more Vitamin B5, 8.4 times more Vitamin B6 and 22.4 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• 300 calories of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cooked Regular Long-grain White Rice enriched as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked Regular Long-grain White Rice enriched vs Wheat Bran:

• 300 kcal of Crude Wheat Bran contain 4.4 times more Calcium, 8.7 times more Copper, 5.3 times more Iron, 30.6 times more Magnesium, 14.7 times more Manganese, 14.2 times more Phosphorus, 20.3 times more Potassium, 6.2 times more Selenium and 8.9 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 300 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Crude Wheat Bran contain 9.1 times more Fat, 7.7 times more Omega 3, 19.8 times more Omega 6, 1.4 times more Carbohydrate, 64.4 times more Fiber and 3.5 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Wheat Bran offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber