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

Macros Ratio

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

Macro Nutrients

	Raw Enriched Short-grain White Rice	Rice Bran	Recommended Dietary Allowance
Energy	12.3% 358kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	61% 79g	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	7.37% 2.8g	55.3% 21g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	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	47% 0.57mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	212% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	57.8% 231μg	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

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

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

Compare the macro and micronutrient content in 100 g of Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice vs Rice Bran:

• 100 grams of Raw Enriched Short-grain White Rice have 3.7 times more Vitamin B9 than Rice Bran.
• While 100 g of Crude Rice Bran contain 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.
• Both Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice vs Rice Bran:

• 100 g of Crude Rice Bran contain 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 Raw Enriched Short-grain White Rice and Rice Bran 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 Raw Enriched Short-grain White Rice have 1.6 times more Carbohydrate than Rice Bran.
• While 100 g of Crude Rice Bran contain 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.
• Both Raw Enriched Short-grain White Rice and Rice Bran 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