Comparing Nutrients in 7 ounces Rice Bran VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Rice Bran	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	21.6% 627kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	42.7% 41.4g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	26% 8.28g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	121% 157g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Raw Enriched Short-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	455% 5.46mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	293% 14.7mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	621% 8.08mg	26% 0.34mg	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	115% 458μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	11.3% 113mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	46.3% 0.42mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	369% 1550mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	1226% 28mg	89.5% 2.06mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	86.7% 2947mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.71% 26.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Raw Enriched Short-grain White Rice per 7 oz

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

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

• 7 ounces of Rice Bran have 4.9 times more Vitamin B1, 5.9 times more Vitamin B2, 8.3 times more Vitamin B3, 5.7 times more Vitamin B5 and 23.8 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• While 7 oz of Raw Enriched Short-grain White Rice contain 3.7 times more Vitamin B9 than Crude Rice Bran.
• Both Crude Rice Bran as well as Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• 7 ounces of Rice Bran have 19 times more Calcium, 3.5 times more Copper, 4.4 times more Iron, 34 times more Magnesium, 13.7 times more Manganese, 17.7 times more Phosphorus, 19.5 times more Potassium and 5.5 times more Zinc than Raw Enriched Short-grain White Rice.
• Both Rice Bran and Raw Enriched Short-grain White Rice contain similar levels of Selenium per seven ounces.
• 7 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice Bran have 40.1 times more Fat, 29.8 times more Saturated Fat, 13.2 times more Omega 3, 62.7 times more Omega 6, 7.5 times more Fiber and 2.1 times more Protein than Raw Enriched Short-grain White Rice.
• While 7 oz of Raw Enriched Short-grain White Rice contain 1.6 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Raw Enriched Short-grain White Rice offer comparable quantities of Energy per seven ounces.
• 7 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6