Comparing Nutrients in 7 ounces Brown Rice VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Brown Rice	Wheat Bran	Recommended Dietary Allowance
Energy	24.8% 718kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	8.7% 8.43g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	224% 85g	38g per day for Men 19-50 years
Protein	26.6% 15g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	88% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	199% 2.6mg	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	9.92% 39.7μg	39% 157μg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Wheat Bran	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	220% 2mg	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	44.7% 3.57mg	262% 21mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	289% 1213mg	420mg per day for Men 19-50 years
Manganese	323% 7.43mg	992% 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	75% 524mg	287% 2010mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	69% 2346mg	3400mg per day for Men 19-50 years
Selenium	NA	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.66% 24.5g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Brown Rice vs Wheat Bran:

• Crude Wheat Bran contains 1.3 times more Vitamin B1, 13.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 4 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Brown Rice vs Wheat Bran:

• Crude Wheat Bran contains 2.2 times more Calcium, 3.6 times more Copper, 5.9 times more Iron, 4.3 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 4.4 times more Potassium and 3.6 times more Zinc than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 7 ounces:

• Raw Medium-grain Brown Rice has 1.7 times more Energy than Crude Wheat Bran.
• While Crude Wheat Bran contains 1.6 times more Fat, 4.1 times more Omega 3, 2.2 times more Omega 6, 12.6 times more Fiber and 2.1 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Crude Wheat Bran have similar amounts of Saturated Fat and Carbohydrate per 7 oz.
• Both Raw Medium-grain Brown Rice as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.