Comparing Nutrients in 7 ounces Cooked Glutinous White Rice VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Rice Bran	12%	43%	45%

Macro Nutrients

	Cooked Glutinous White Rice	Rice Bran	Recommended Dietary Allowance
Energy	6.64% 192kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	42.7% 41.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	26% 8.28g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	83.4% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	76% 99g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	2.46% 1.8g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	5.22% 2g	110% 41.7g	38g per day for Men 19-50 years
Protein	7.16% 4g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Rice Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	455% 5.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	293% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	621% 8.08mg	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	0.5% 2μg	31.3% 125μg	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	0.53% 0.079mg	65% 9.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Rice Bran	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	161% 1.44mg	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	3.47% 0.28mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	369% 1550mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	1226% 28mg	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	2.27% 16mg	475% 3328mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	86.7% 2947mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	109% 12mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Glutinous White Rice vs Rice Bran:

• Crude Rice Bran contains 137.7 times more Vitamin B1, 21.8 times more Vitamin B2, 117.2 times more Vitamin B3, 34.4 times more Vitamin B5, 156.5 times more Vitamin B6, 63 times more Vitamin B9, 123 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Glutinous White Rice vs Rice Bran:

• Cooked Glutinous White Rice have 12.5 times more Water than Crude Rice Bran.
• While Crude Rice Bran contains 28.5 times more Calcium, 14.9 times more Copper, 132.4 times more Iron, 156.2 times more Magnesium, 54.2 times more Manganese, 209.6 times more Phosphorus, 148.5 times more Potassium, 2.8 times more Selenium and 14.7 times more Zinc than Cooked Glutinous White Rice.

Comparison of macro-nutrients per 7 ounces:

• Crude Rice Bran contains 3.3 times more Energy, 109.7 times more Fat, 106.9 times more Saturated Fat, 105.3 times more Omega 3, 108.2 times more Omega 6, 2.4 times more Carbohydrate, 18 times more Sugars, 21 times more Fiber and 6.6 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Crude Rice Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.