Comparing Nutrients in 7 ounces Rice Bran VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Rice Bran	Enriched Semolina	Recommended Dietary Allowance
Energy	21.6% 627kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	42.7% 41.4g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	26% 8.28g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	111% 145g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Enriched Semolina	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	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	293% 14.7mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	621% 8.08mg	15.7% 0.2mg	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	91% 363μg	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	3.44% 0.52mg	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	Enriched Semolina	Recommended Dietary Allowance
Calcium	11.3% 113mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	41.7% 0.38mg	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	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	369% 1550mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	1226% 28mg	53.4% 1.23mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	86.7% 2947mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	323% 177μg	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	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Enriched Semolina per 7 oz

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

Lets compare vitamin content per 7 ounces of Rice Bran vs Enriched Semolina:

• 7 ounces of Rice Bran have 3.4 times more Vitamin B1, 5.7 times more Vitamin B3, 12.7 times more Vitamin B5, 39.5 times more Vitamin B6 and 18.9 times more Vitamin E than Enriched Semolina.
• While 7 oz of Enriched Semolina contain 2 times more Vitamin B2 and 2.9 times more Vitamin B9 than Crude Rice Bran.
• 7 ounces of Enriched Semolina have insufficient amounts of Vitamin E
• Both Crude Rice Bran as well as Enriched Semolina 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 Enriched Semolina:

• 7 ounces of Rice Bran have 3.4 times more Calcium, 3.9 times more Copper, 4.3 times more Iron, 16.6 times more Magnesium, 23 times more Manganese, 12.3 times more Phosphorus, 8 times more Potassium and 5.8 times more Zinc than Enriched Semolina.
• While 7 oz of Enriched Semolina contain 5.7 times more Selenium than Crude Rice Bran.
• 7 ounces of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice Bran have 19.9 times more Fat, 27.8 times more Saturated Fat, 8.5 times more Omega 3, 18.2 times more Omega 6 and 5.4 times more Fiber than Enriched Semolina.
• While 7 oz of Enriched Semolina contain 1.5 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Enriched Semolina offer comparable quantities of Energy and Protein per seven ounces.