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

Macros Ratio

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

Macro Nutrients

	Chinese restaurant steamed white Rice	Rice Bran	Recommended Dietary Allowance
Energy	5.2% 151kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	NA	13% 4.17g	32g per day for Men 19-50 years
Omega 3	NA	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	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	2.37% 0.9g	55.3% 21g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Rice Bran	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.33% 0.016mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	212% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	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	1.25% 5μg	15.8% 63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Chinese restaurant steamed white Rice	Rice Bran	Recommended Dietary Allowance
Calcium	0.5% 5mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	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	4.88% 0.39mg	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	186% 781mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	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	4.7% 33mg	240% 1677mg	700mg per day for Men 19-50 years
Potassium	0.59% 20mg	43.7% 1485mg	3400mg per day for Men 19-50 years
Selenium	NA	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	55% 6.04mg	11mg per day for Men 19-50 years
Water	1.7% 62.5g	0.17% 6.13g	3700g per day for Men 19-50 years

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

• Crude Rice Bran contains 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 Chinese restaurant steamed white Rice vs Rice Bran:

• Chinese restaurant steamed white Rice has 10.2 times more Water than Crude Rice Bran.
• While Crude Rice Bran contains 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.

Comparison of macro-nutrients per 100 grams:

• Crude Rice Bran contains 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 Chinese restaurant steamed white Rice as well as Crude Rice Bran have insufficient amounts of Glucose and Sucrose in 100 g.