Comparing Nutrients in 500 calories Cooked Regular Long-grain White Rice enriched VS Wheat Bran

Weight per 500 calories

• Cooked Regular Long-grain White Rice enriched: 385g
• Wheat Bran: 232g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	10% 9.84g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	83.3% 108g	115% 149g	130g per day for Men 19-50 years
Sugars	0.27% 0.19g	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	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	4.05% 1.54g	261% 99g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	64.3% 36g	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	52.2% 0.63mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	196% 31.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	101% 5.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	55.8% 223μg	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	1.03% 0.15mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.67% 4.4μg	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	3.85% 38.5mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	257% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	3.95% 158μg	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	57.7% 4.6mg	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	337% 1414mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	23.6% 165mg	335% 2345mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	80.5% 2736mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.85mg	0.31% 4.63mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	153% 17mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.62% 23g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice Enriched VS Wheat Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Regular Long-grain White Rice enriched or Wheat Bran?

Lets compare vitamin content per 500 calories of Cooked Regular Long-grain White Rice enriched vs Wheat Bran:

• 500 calories of Cooked Regular Long-grain White Rice enriched have 1.2 times more Vitamin B9 than Wheat Bran.
• While 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cooked Regular Long-grain White Rice enriched vs Wheat Bran:

• 500 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.
• 500 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber