Comparing Nutrients in 100 grams Rice Bran VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Rice Bran	Enriched Semolina	Recommended Dietary Allowance
Energy	11% 316kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	2.3% 0.39g	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	56% 73g	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	10.3% 3.9g	38g per day for Men 19-50 years
Protein	24% 13.4g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Enriched Semolina	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	67.6% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	212% 34mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	148% 7.4mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	7.92% 0.1mg	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	45.8% 183μg	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	1.73% 0.26mg	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	Enriched Semolina	Recommended Dietary Allowance
Calcium	5.7% 57mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	21% 0.19mg	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	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	186% 781mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	618% 14.2mg	27% 0.62mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	43.7% 1485mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	163% 89.4μg	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	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.17% 6.13g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Enriched Semolina per 100 g

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

Lets compare vitamin content per 100 grams of Rice Bran vs Enriched Semolina:

• 100 grams of Rice Bran have 3.4 times more Vitamin B1, 5.7 times more Vitamin B3, 12.7 times more Vitamin B5, 39.5 times more Vitamin B6 and 18.9 times more Vitamin E than Enriched Semolina.
• While 100 g of Enriched Semolina contain 2 times more Vitamin B2 and 2.9 times more Vitamin B9 than Crude Rice Bran.
• 100 grams of Enriched Semolina have insufficient amounts of Vitamin E
• Both Crude Rice Bran as well as Enriched Semolina 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 Enriched Semolina:

• 100 grams of Rice Bran have 3.4 times more Calcium, 3.9 times more Copper, 4.3 times more Iron, 16.6 times more Magnesium, 23 times more Manganese, 12.3 times more Phosphorus, 8 times more Potassium and 5.8 times more Zinc than Enriched Semolina.
• While 100 g of Enriched Semolina contain 5.7 times more Selenium than Crude Rice Bran.
• 100 grams of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rice Bran have 19.9 times more Fat, 27.8 times more Saturated Fat, 8.5 times more Omega 3, 18.2 times more Omega 6 and 5.4 times more Fiber than Enriched Semolina.
• While 100 g of Enriched Semolina contain 1.5 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Enriched Semolina offer comparable quantities of Energy and Protein per 100 grams.