Comparing Nutrients in 5 ounces Dry parboiled enriched Long-grain White Rice VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Wheat Bran	Recommended Dietary Allowance
Energy	18.3% 530kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	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	88% 115g	70.3% 91g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	0.039% 0.028g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	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	19% 10.6g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White 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	71.2% 0.85mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	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	91% 364μg	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	0.28% 0.043mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Wheat Bran	Recommended Dietary Allowance
Calcium	10% 101mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	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	59% 4.72mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	206% 866mg	420mg per day for Men 19-50 years
Manganese	63.8% 1.47mg	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	31% 217mg	205% 1436mg	700mg per day for Men 19-50 years
Potassium	7.25% 247mg	49.3% 1675mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry parboiled enriched Long-grain White Rice VS Wheat Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry parboiled enriched Long-grain White 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 Dry parboiled enriched Long-grain White Rice vs Wheat Bran:

• 5 ounces of Dry parboiled enriched Long-grain White Rice have 3.3 times more Vitamin B9 than Wheat Bran.
• While 5 oz of Crude Wheat Bran contain 11.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 49.7 times more Vitamin E than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Wheat Bran provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin E
• Both Dry parboiled enriched Long-grain White Rice as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Dry parboiled enriched Long-grain White Rice vs Wheat Bran:

• 5 oz of Crude Wheat Bran contain 3.5 times more Copper, 3.2 times more Iron, 22.6 times more Magnesium, 11.1 times more Manganese, 6.6 times more Phosphorus, 6.8 times more Potassium, 3.9 times more Selenium and 7.1 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Wheat Bran contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry parboiled enriched Long-grain White Rice have 1.7 times more Energy and 1.3 times more Carbohydrate than Wheat Bran.
• While 5 oz of Crude Wheat Bran contain 4.1 times more Fat, 9.8 times more Omega 3, 6.7 times more Omega 6, 23.8 times more Fiber and 2.1 times more Protein than Dry parboiled enriched Long-grain White Rice.
• 5 ounces of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6