Comparing Nutrients in 5 ounces Cooked Medium-grain White Rice enriched VS 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	6.35% 184kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	54% 70.4g	130g per day for Men 19-50 years
Sugars	NA	1.76% 1.28g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	33.8% 19g	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	19.7% 0.24mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	301% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	210% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	444% 5.77mg	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	20.6% 82.2μg	22.3% 89.3μg	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	46.5% 6.97mg	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 Medium-grain White Rice enriched	Rice Bran	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	115% 1.03mg	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	26.4% 2.1mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	876% 20mg	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	7.5% 52.4mg	340% 2377mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	62% 2105mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	40.2% 22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	78% 8.56mg	11mg per day for Men 19-50 years
Water	2.63% 97g	0.23% 8.7g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Crude Rice Bran contain 16.5 times more Vitamin B1, 17.8 times more Vitamin B2, 18.5 times more Vitamin B3, 18 times more Vitamin B5 and 81.4 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Rice Bran provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces 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 five ounces.

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

• 5 oz of Crude Rice Bran contain 19 times more Calcium, 19.2 times more Copper, 12.4 times more Iron, 60.1 times more Magnesium, 37.7 times more Manganese, 45.3 times more Phosphorus, 51.2 times more Potassium, 2.1 times more Selenium and 14.4 times more Zinc than Cooked Medium-grain White Rice enriched.
• 5 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crude Rice Bran contain 2.4 times more Energy, 99.3 times more Fat, 73.2 times more Saturated Fat, 31.6 times more Omega 3, 155.3 times more Omega 6, 1.7 times more Carbohydrate, 70 times more Fiber and 5.6 times more Protein than Cooked Medium-grain White Rice enriched.
• 5 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber