Comparing Nutrients in 5 ounces Rice Bran VS Cooked Short-grain White Rice enriched

Macros Ratio

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

Macro Nutrients

	Rice Bran	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	15.4% 448kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	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	0.39% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	NA	38g per day for Men 19-50 years
Protein	33.8% 19g	5.97% 3.35g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	210% 10.5mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	444% 5.77mg	6.43% 0.084mg	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	22.3% 89.3μg	21% 83.6μg	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	46.5% 6.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	11.3% 0.1mg	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	328% 26.3mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	876% 20mg	22% 0.51mg	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	340% 2377mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	62% 2105mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	40.2% 22μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	78% 8.56mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Cooked Short-grain White Rice enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice Bran versus 5 oz of Cooked Short-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rice Bran vs Cooked Short-grain White Rice enriched:

• 5 ounces of Rice Bran have 16.8 times more Vitamin B1, 17.8 times more Vitamin B2, 22.8 times more Vitamin B3, 18.6 times more Vitamin B5 and 69 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• Both Rice Bran and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Crude Rice Bran as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rice Bran vs Cooked Short-grain White Rice enriched:

• 5 ounces of Rice Bran have 57 times more Calcium, 10.1 times more Copper, 12.7 times more Iron, 97.6 times more Magnesium, 39.8 times more Manganese, 50.8 times more Phosphorus, 57.1 times more Potassium, 2.1 times more Selenium and 15.1 times more Zinc than Cooked Short-grain White Rice enriched.
• 5 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice Bran have 2.4 times more Energy, 109.7 times more Fat, 81.8 times more Saturated Fat, 35.1 times more Omega 3, 174.2 times more Omega 6, 1.7 times more Carbohydrate and 5.7 times more Protein than Cooked Short-grain White Rice enriched.
• 5 ounces of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6