Comparing Nutrients in 7 ounces Cooked Short-grain White Rice enriched VS Rice Bran

Macros Ratio

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

Macro Nutrients

	Cooked Short-grain White Rice enriched	Rice Bran	Recommended Dietary Allowance
Energy	8.9% 258kcal	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	0.32% 0.1g	26% 8.28g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	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	44% 57g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	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	NA	110% 41.7g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	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	27% 0.33mg	455% 5.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	293% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	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	29.3% 117μg	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	NA	65% 9.76mg	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

	Cooked Short-grain White Rice enriched	Rice Bran	Recommended Dietary Allowance
Calcium	0.2% 2mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	36.2% 2.9mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	369% 1550mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	9.36% 65.5mg	475% 3328mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	86.7% 2947mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	109% 12mg	11mg per day for Men 19-50 years
Water	3.68% 136g	0.33% 12g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Crude Rice Bran contain 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 Cooked Short-grain White Rice enriched and Rice Bran 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 Cooked Short-grain White Rice enriched as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Crude Rice Bran contain 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 oz of Crude Rice Bran contain 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