Comparing Nutrients in 5 ounces Cooked Brown Rice VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Cooked Brown Rice	Wheat Bran	Recommended Dietary Allowance
Energy	5.47% 159kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	0.8% 0.58g	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	6.7% 2.55g	160% 60.7g	38g per day for Men 19-50 years
Protein	5.87% 3.3g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	12% 0.14mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	142% 1.85mg	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	1.4% 5.67μg	28% 112μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Wheat Bran	Recommended Dietary Allowance
Calcium	1.4% 14mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	157% 1.4mg	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	9.4% 0.75mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	206% 866mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.55mg	709% 16.3mg	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	15.6% 109mg	205% 1436mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	49.3% 1675mg	3400mg per day for Men 19-50 years
Selenium	NA	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Wheat Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Brown Rice versus 5 oz of Wheat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Brown Rice vs Wheat Bran:

• 5 oz of Crude Wheat Bran contain 5.1 times more Vitamin B1, 48.1 times more Vitamin B2, 10.2 times more Vitamin B3, 5.6 times more Vitamin B5, 8.7 times more Vitamin B6 and 19.8 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• 5 ounces of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Brown Rice vs Wheat Bran:

• 5 oz of Crude Wheat Bran contain 7.3 times more Calcium, 12.3 times more Copper, 19.9 times more Iron, 13.9 times more Magnesium, 10.5 times more Manganese, 13.2 times more Phosphorus, 15 times more Potassium and 11.7 times more Zinc than Cooked Medium-grain Brown Rice.
• 5 ounces of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crude Wheat Bran contain 1.9 times more Energy, 5.1 times more Fat, 12.8 times more Omega 3, 7.2 times more Omega 6, 2.7 times more Carbohydrate, 23.8 times more Fiber and 6.7 times more Protein than Cooked Medium-grain Brown Rice.
• 5 ounces of Cooked Brown Rice provide inadequate amounts of Omega 3 and Omega 6