Comparing Nutrients in 100 grams Cooked Medium-grain White Rice enriched VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Rice Bran	12%	43%	45%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Rice Bran	Recommended Dietary Allowance
Energy	4.5% 130kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	NA	1.24% 0.9g	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	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	55.3% 21g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	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	14% 0.17mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	212% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	313% 4.07mg	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	14.5% 58μg	15.8% 63μg	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	33% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Rice Bran	Recommended Dietary Allowance
Calcium	0.3% 3mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	81% 0.73mg	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	18.6% 1.5mg	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	186% 781mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	618% 14.2mg	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	5.3% 37mg	240% 1677mg	700mg per day for Men 19-50 years
Potassium	0.85% 29mg	43.7% 1485mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	55% 6.04mg	11mg per day for Men 19-50 years
Water	1.85% 68.6g	0.17% 6.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Rice Bran per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Medium-grain White Rice enriched vs Rice Bran:

• 100 g of Crude Rice Bran contain 16.5 times more Vitamin B1, 17.8 times more Vitamin B2, 18.5 times more Vitamin B3, 18 times more Vitamin B5 and 81.4 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Rice Bran provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Medium-grain White Rice enriched as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Medium-grain White Rice enriched vs Rice Bran:

• 100 g of Crude Rice Bran contain 19 times more Calcium, 19.2 times more Copper, 12.4 times more Iron, 60.1 times more Magnesium, 37.7 times more Manganese, 45.3 times more Phosphorus, 51.2 times more Potassium, 2.1 times more Selenium and 14.4 times more Zinc than Cooked Medium-grain White Rice enriched.
• 100 grams of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Crude Rice Bran contain 2.4 times more Energy, 99.3 times more Fat, 73.2 times more Saturated Fat, 31.6 times more Omega 3, 155.3 times more Omega 6, 1.7 times more Carbohydrate, 70 times more Fiber and 5.6 times more Protein than Cooked Medium-grain White Rice enriched.
• 100 grams of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber