Comparing Nutrients in 500 calories Rice Bran VS Raw Enriched Short-grain White Rice

Weight per 500 calories

• Rice Bran: 158g
• Raw Enriched Short-grain White Rice: 140g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Rice Bran or Raw Enriched Short-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Rice Bran	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.6g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	66.5% 11.3g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	85% 111g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	NA	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	87.4% 33.2g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	37.7% 21g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Raw Enriched Short-grain 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	363% 4.36mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	5.16% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	336% 53.8mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	495% 6.44mg	18.4% 0.24mg	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	25% 100μg	80.7% 323μg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	9% 90mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	32.6% 0.29mg	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	367% 29.3mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	294% 1236mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	978% 22.5mg	63% 1.45mg	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	379% 2653mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	3.12% 106mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	38.3% 21μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	87% 9.56mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.5% 18.6g	3700g per day for Men 19-50 years

Rice Bran VS Raw Enriched Short-grain White Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rice Bran or Raw Enriched Short-grain White Rice?

Lets compare vitamin content per 500 calories of Rice Bran vs Raw Enriched Short-grain White Rice:

• 500 calories of Rice Bran have 5.5 times more Vitamin B1, 6.7 times more Vitamin B2, 9.4 times more Vitamin B3, 6.5 times more Vitamin B5 and 27 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• While 500 kcal of Raw Enriched Short-grain White Rice contain 3.2 times more Vitamin B9 than Crude Rice Bran.
• 500 calories of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin B2
• Both Crude Rice Bran as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rice Bran vs Raw Enriched Short-grain White Rice:

• 500 calories of Rice Bran have 3.9 times more Copper, 5 times more Iron, 38.5 times more Magnesium, 15.5 times more Manganese, 20 times more Phosphorus, 22.1 times more Potassium and 6.2 times more Zinc than Raw Enriched Short-grain White Rice.
• Both Rice Bran and Raw Enriched Short-grain White Rice contain similar levels of Selenium per 500 calories.
• 500 calories of Raw Enriched Short-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Crude Rice Bran as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rice Bran have 45.4 times more Fat, 33.8 times more Saturated Fat, 14.9 times more Omega 3, 71 times more Omega 6, 8.5 times more Fiber and 2.3 times more Protein than Raw Enriched Short-grain White Rice.
• While 500 kcal of Raw Enriched Short-grain White Rice contain 1.4 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Raw Enriched Short-grain White Rice offer comparable quantities of Energy per 500 calories.
• 500 calories of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6