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

Macros Ratio

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

Macro Nutrients

	Raw Enriched Short-grain White Rice	Rice Bran	Recommended Dietary Allowance
Energy	24.5% 710kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	42.7% 41.4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	26% 8.28g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	121% 157g	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	14.6% 5.56g	110% 41.7g	38g per day for Men 19-50 years
Protein	23% 13g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain 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	93% 1.12mg	455% 5.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	293% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	115% 458μg	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

	Raw Enriched Short-grain White Rice	Rice Bran	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	105% 8.4mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	369% 1550mg	420mg per day for Men 19-50 years
Manganese	89.5% 2.06mg	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	27% 189mg	475% 3328mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	86.7% 2947mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	0.33% 12g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice vs Rice Bran:

• 7 ounces of Raw Enriched Short-grain White Rice have 3.7 times more Vitamin B9 than Rice Bran.
• While 7 oz of Crude Rice Bran contain 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.
• Both Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice vs Rice Bran:

• 7 oz of Crude Rice Bran contain 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 Raw Enriched Short-grain White Rice and Rice Bran 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 Raw Enriched Short-grain White Rice have 1.6 times more Carbohydrate than Rice Bran.
• While 7 oz of Crude Rice Bran contain 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.
• Both Raw Enriched Short-grain White Rice and Rice Bran 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