Comparing Nutrients in 7 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	21.6% 627kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	42.7% 41.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	26% 8.28g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	44% 57g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	NA	38g per day for Men 19-50 years
Protein	47.3% 26.5g	8.36% 4.7g	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	455% 5.46mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	293% 14.7mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	621% 8.08mg	9% 0.12mg	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	31.3% 125μg	29.3% 117μg	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	65% 9.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	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	11.3% 113mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	16% 0.14mg	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	460% 36.8mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	369% 1550mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	1226% 28mg	31% 0.71mg	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	475% 3328mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	86.7% 2947mg	1.5% 51.6mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.33% 12g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Cooked Short-grain White Rice enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Rice Bran versus 7 oz of Cooked Short-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rice Bran vs Cooked Short-grain White Rice enriched:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Rice Bran vs Cooked Short-grain White Rice enriched:

• 7 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.
• 7 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6