Comparing Nutrients in 300 calories Cooked Medium-grain White Rice enriched VS Rice Bran

Weight per 300 calories

• Cooked Medium-grain White Rice enriched: 231g
• Rice Bran: 95g

Crude Rice Bran has 2.4 times more energy per unit of mass than Cooked Medium-grain White Rice enriched, which is high in comparison to other foods. Cooked Medium-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Rice Bran	12%	43%	45%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Rice Bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	20.4% 19.8g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.8% 66g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	1.18% 0.85g	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	0.26% 0.19g	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	% 0.19g	g per day for Men 19-50 years
Sucrose	NA	% 0.47g	g per day for Men 19-50 years
Fiber	1.82% 0.69g	52.5% 20g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Rice Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.23mg	202% 32.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.88% 0.12mg	297% 3.86mg	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	15% 60μg	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	NA	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Rice Bran	Recommended Dietary Allowance
Calcium	0.69% 6.92mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	9.74% 0.088mg	76.8% 0.69mg	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	43% 3.44mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	177% 741mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	587% 13.5mg	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	12% 85.4mg	227% 1592mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.32% 4.75mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	52% 5.73mg	11mg per day for Men 19-50 years
Water	4.28% 158g	0.16% 5.8g	3700g per day for Men 19-50 years

Cooked Medium-grain White Rice Enriched VS Rice Bran Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Medium-grain White Rice enriched have 2.2 times more Vitamin B9 than Rice Bran.
• While 300 kcal of Crude Rice Bran contain 6.8 times more Vitamin B1, 7.3 times more Vitamin B2, 7.6 times more Vitamin B3, 7.4 times more Vitamin B5 and 33.5 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• 300 calories of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Medium-grain White Rice enriched as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Medium-grain White Rice enriched vs Rice Bran:

• 300 kcal of Crude Rice Bran contain 7.9 times more Copper, 5.1 times more Iron, 24.7 times more Magnesium, 15.5 times more Manganese, 18.6 times more Phosphorus, 21.1 times more Potassium and 5.9 times more Zinc than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Rice Bran contain similar levels of Selenium per 300 calories.
• 300 calories of Cooked Medium-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Medium-grain White Rice enriched as well as Crude Rice Bran lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Medium-grain White Rice enriched have 1.4 times more Carbohydrate than Rice Bran.
• While 300 kcal of Crude Rice Bran contain 40.8 times more Fat, 30.1 times more Saturated Fat, 13 times more Omega 3, 63.9 times more Omega 6, 28.8 times more Fiber and 2.3 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Rice Bran offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber