Comparing Nutrients in 7 ounces Wheat Bran VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Wheat Bran	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	14.8% 429kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	43% 56g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	0.14% 0.099g	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	224% 85g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	55% 31g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.15mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	14% 0.18mg	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	39% 157μg	28.8% 115μg	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	19.7% 2.96mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	14.5% 145mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.04% 81.6μg	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	262% 21mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	289% 1213mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	40.7% 0.94mg	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	287% 2010mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	2.04% 69.5mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Cooked Regular Long-grain White Rice enriched per 7 oz

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

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

• 7 ounces of Wheat Bran have 3.2 times more Vitamin B1, 44.4 times more Vitamin B2, 9.2 times more Vitamin B3, 5.6 times more Vitamin B5, 14 times more Vitamin B6, 1.4 times more Vitamin B9 and 37.3 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• 7 ounces of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin E
• Both Crude Wheat Bran as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Wheat Bran vs Cooked Regular Long-grain White Rice enriched:

• 7 ounces of Wheat Bran have 7.3 times more Calcium, 14.5 times more Copper, 8.8 times more Iron, 50.9 times more Magnesium, 24.4 times more Manganese, 23.6 times more Phosphorus, 33.8 times more Potassium, 10.3 times more Selenium and 14.8 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 7 ounces of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Bran have 1.7 times more Energy, 15.2 times more Fat, 12.8 times more Omega 3, 32.9 times more Omega 6, 2.3 times more Carbohydrate, 107 times more Fiber and 5.8 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 7 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber