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

Macros Ratio

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

Macro Nutrients

	Wheat Bran	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	10.6% 306kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	88% 115g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	0.65% 0.47g	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	0.039% 0.028g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	160% 60.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	39.4% 22g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	71.2% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	49.3% 0.64mg	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	28% 112μg	91% 364μg	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	14% 2.1mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	10.3% 103mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	44.7% 0.4mg	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	187% 15mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	206% 866mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	709% 16.3mg	63.8% 1.47mg	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	205% 1436mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	49.3% 1675mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	51.3% 28.2μg	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	94% 10.3mg	13% 1.45mg	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: Wheat Bran VS Dry parboiled enriched Long-grain White Rice per 5 oz

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

Lets compare vitamin content per 5 ounces of Wheat Bran vs Dry parboiled enriched Long-grain White Rice:

• 5 ounces of Wheat Bran have 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.
• While 5 oz of Dry parboiled enriched Long-grain White Rice contain 3.3 times more Vitamin B9 than Crude Wheat Bran.
• Both Wheat Bran and Dry parboiled enriched Long-grain White Rice 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 Crude Wheat Bran as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Wheat Bran have 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 Wheat Bran and Dry parboiled enriched Long-grain White Rice contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Bran have 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.
• While 5 oz of Dry parboiled enriched Long-grain White Rice contain 1.7 times more Energy and 1.3 times more Carbohydrate than Crude Wheat Bran.
• 5 ounces of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6