Comparing Nutrients in 500 calories Cooked Medium-grain White Rice enriched VS Rice Bran

Weight per 500 calories

• Cooked Medium-grain White Rice enriched: 385g
• Rice Bran: 158g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	20.6% 6.6g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	66.5% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	NA	1.96% 1.42g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	3.04% 1.15g	87.4% 33.2g	38g per day for Men 19-50 years
Protein	16.3% 9.15g	37.7% 21g	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	53.5% 0.64mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	336% 53.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.6mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	495% 6.44mg	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	25% 100μg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Rice Bran	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	128% 1.15mg	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	71.6% 5.73mg	367% 29.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	294% 1236mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	978% 22.5mg	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	20.3% 142mg	379% 2653mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.9mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	87% 9.56mg	11mg per day for Men 19-50 years
Water	7.13% 264g	0.26% 9.7g	3700g per day for Men 19-50 years

Cooked Medium-grain White Rice Enriched VS Rice Bran Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Medium-grain White Rice enriched have 2.2 times more Vitamin B9 than Rice Bran.
• While 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cooked Medium-grain White Rice enriched vs Rice Bran:

• 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Medium-grain White Rice enriched have 1.4 times more Carbohydrate than Rice Bran.
• While 500 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 500 calories.
• 500 calories of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber