Comparing Nutrients in 500 calories UNCLE BEN'S Dry Parboiled Brown Rice VS Wheat Bran

Weight per 500 calories

• UNCLE BEN'S Dry Parboiled Brown Rice: 135g
• Wheat Bran: 232g

UNCLE BEN'S Dry Parboiled Brown 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 500 calories - UNCLE BEN'S Dry Parboiled Brown Rice or Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Wheat Bran	17%	11%	72%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Wheat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	10% 9.84g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	6.45% 1.1g	27.8% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.8% 106g	115% 149g	130g per day for Men 19-50 years
Sugars	0.93% 0.68g	1.3% 0.95g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	12.4% 4.73g	261% 99g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown 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	31% 0.37mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.56% 0.12mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	196% 31.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	101% 5.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	232% 3mg	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	4.73% 19μg	45.7% 183μg	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	0.81% 0.12mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	3.67% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Wheat Bran	Recommended Dietary Allowance
Calcium	1.1% 11mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	257% 2.3mg	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	19.6% 1.57mg	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	337% 1414mg	420mg per day for Men 19-50 years
Manganese	175% 4.02mg	1157% 26.6mg	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	53% 372mg	335% 2345mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	80.5% 2736mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	0.31% 4.63mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	153% 17mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.62% 23g	3700g per day for Men 19-50 years

UNCLE BEN'S Dry Parboiled Brown Rice VS Wheat Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - UNCLE BEN'S Dry Parboiled Brown Rice or Wheat Bran?

Lets compare vitamin content per 500 calories of UNCLE BEN'S Dry Parboiled Brown Rice vs Wheat Bran:

• 500 kcal of Crude Wheat Bran contain 3.2 times more Vitamin B1, 10.7 times more Vitamin B2, 4.7 times more Vitamin B3, 4.2 times more Vitamin B5, 5.5 times more Vitamin B6, 9.7 times more Vitamin B9 and 28.4 times more Vitamin E than UNCLE BEN'S Dry Parboiled Brown Rice.
• 500 calories of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for UNCLE BEN'S Dry Parboiled Brown Rice vs Wheat Bran:

• 500 kcal of Crude Wheat Bran contain 15.6 times more Calcium, 5.2 times more Copper, 15.6 times more Iron, 10.7 times more Magnesium, 6.6 times more Manganese, 6.3 times more Phosphorus, 9.2 times more Potassium, 5.3 times more Selenium and 6.4 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• 500 calories of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Crude Wheat Bran contain 2.6 times more Fat, 11 times more Omega 3, 4.3 times more Omega 6, 1.4 times more Carbohydrate, 20.9 times more Fiber and 3.5 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Wheat Bran offer comparable quantities of Energy per 500 calories.
• 500 calories of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6