Comparing Nutrients in 100 grams Rice Bran VS Raw Enriched Short-grain White Rice

Macros Ratio

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

Macro Nutrients

	Rice Bran	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	11% 316kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	61% 79g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	NA	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	0.28% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	24% 13.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	212% 34mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	148% 7.4mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	13% 0.17mg	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	15.8% 63μg	57.8% 231μg	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	33% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	5.7% 57mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	23.3% 0.21mg	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	232% 18.5mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	186% 781mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	618% 14.2mg	45% 1.04mg	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	240% 1677mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	43.7% 1485mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	55% 6.04mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.13g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Raw Enriched Short-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Rice Bran versus 100 g of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rice Bran vs Raw Enriched Short-grain White Rice:

• 100 grams of Rice Bran have 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.
• While 100 g of Raw Enriched Short-grain White Rice contain 3.7 times more Vitamin B9 than Crude Rice Bran.
• Both Crude Rice Bran as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rice Bran vs Raw Enriched Short-grain White Rice:

• 100 grams of Rice Bran have 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 Rice Bran and Raw Enriched Short-grain White Rice contain similar levels of Selenium per 100 grams.
• 100 grams of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rice Bran have 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.
• While 100 g of Raw Enriched Short-grain White Rice contain 1.6 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Raw Enriched Short-grain White Rice offer comparable quantities of Energy per 100 grams.
• 100 grams of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6