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

Weight per 300 calories

• Enriched Regular Long-grain White Rice: 82.2g
• Wheat Bran: 139g

Enriched Regular Long-grain White Rice has 1.7 times more energy per 100g than Wheat Bran. It has high energy density when compared to other foods. Crude Wheat Bran having above average energy density.

Discover which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	50.5% 65.7g	69% 89.6g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	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	0.023% 0.016g	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	% 0.016g	NA	g per day for Men 19-50 years
Sucrose	% 0.066g	NA	g per day for Men 19-50 years
Fiber	2.8% 1.07g	156% 59.4g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	38.6% 21.6g	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	39.5% 0.47mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	47.5% 190μg	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	0.6% 0.09mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.082μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Wheat Bran	Recommended Dietary Allowance
Calcium	2.3% 23mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	154% 1.4mg	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	44.3% 3.54mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	13.5% 95mg	201% 1407mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.19% 2.78mg	1500mg per day for Men 19-50 years
Zinc	8.14% 0.9mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.26% 9.55g	0.37% 13.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Enriched Regular Long-grain White Rice have 1.7 times more Vitamin B9 than Wheat Bran.
• While 300 kcal of Crude Wheat Bran contain 1.5 times more Vitamin B1, 19.9 times more Vitamin B2, 5.5 times more Vitamin B3, 3.6 times more Vitamin B5, 13.4 times more Vitamin B6 and 22.9 times more Vitamin E than Enriched Regular Long-grain White Rice.
• 300 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B2 and 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 300 calories.

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

• 300 kcal of Crude Wheat Bran contain 4.4 times more Calcium, 7.7 times more Copper, 4.1 times more Iron, 41.3 times more Magnesium, 17.9 times more Manganese, 14.9 times more Phosphorus, 17.4 times more Potassium, 8.7 times more Selenium and 11.3 times more Zinc than Enriched Regular Long-grain White Rice.
• 300 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Crude Wheat Bran contain 10.9 times more Fat, 9.1 times more Omega 3, 23.6 times more Omega 6, 1.4 times more Carbohydrate, 55.6 times more Fiber and 3.7 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Wheat Bran offer comparable quantities of Energy per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber