Comparing Nutrients in 100 grams Rice Bran VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Rice Bran	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	11% 316kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	NA	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	26% 34g	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	2.37% 0.9g	38g per day for Men 19-50 years
Protein	24% 13.4g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	212% 34mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	148% 7.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	1.7% 0.022mg	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	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	5.7% 57mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	5.33% 0.048mg	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	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	186% 781mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	618% 14.2mg	19.5% 0.45mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	43.7% 1485mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	55% 6.04mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.17% 6.13g	1.7% 62.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rice Bran vs Chinese restaurant steamed white Rice:

• Crude Rice Bran has 172.1 times more Vitamin B1, 18.9 times more Vitamin B2, 60.1 times more Vitamin B3, 185 times more Vitamin B6 and 12.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 100 grams for Rice Bran vs Chinese restaurant steamed white Rice:

• Crude Rice Bran has 11.4 times more Calcium, 15.2 times more Copper, 47.5 times more Iron, 156.2 times more Magnesium, 31.7 times more Manganese, 50.8 times more Phosphorus, 74.3 times more Potassium and 8.9 times more Zinc than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 10.2 times more Water than Crude Rice Bran.

Comparison of macro-nutrients per 100 grams:

• Crude Rice Bran has 2.1 times more Energy, 77.2 times more Fat, 1.5 times more Carbohydrate, 23.3 times more Fiber and 4.2 times more Protein than Chinese restaurant steamed white Rice.
• Both Crude Rice Bran as well as Chinese restaurant steamed white Rice have insufficient amounts of Glucose and Sucrose in 100 g.