Comparing Nutrients in 100 grams Wheat Bran VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Wheat Bran	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	7.45% 216kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	62.2% 81g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.46% 0.33g	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	0.028% 0.02g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	113% 42.8g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	34.8% 0.45mg	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	19.8% 79μg	64.3% 257μg	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	9.93% 1.5mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	7.3% 73mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	31.6% 0.28mg	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	132% 10.6mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	145% 611mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	45% 1.04mg	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	145% 1013mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	34.8% 1182mg	5.1% 174mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	66% 7.27mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.27% 9.86g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Dry parboiled enriched Long-grain White Rice per 100 g

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

Lets compare vitamin content per 100 grams of Wheat Bran vs Dry parboiled enriched Long-grain White Rice:

• 100 grams of Wheat Bran have 11.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 49.7 times more Vitamin E than Dry parboiled enriched Long-grain White Rice.
• While 100 g of Dry parboiled enriched Long-grain White Rice contain 3.3 times more Vitamin B9 than Crude Wheat Bran.
• Both Wheat Bran and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin E
• Both Crude Wheat Bran as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Wheat Bran vs Dry parboiled enriched Long-grain White Rice:

• 100 grams of Wheat Bran have 3.5 times more Copper, 3.2 times more Iron, 22.6 times more Magnesium, 11.1 times more Manganese, 6.6 times more Phosphorus, 6.8 times more Potassium, 3.9 times more Selenium and 7.1 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• Both Wheat Bran and Dry parboiled enriched Long-grain White Rice contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Wheat Bran have 4.1 times more Fat, 9.8 times more Omega 3, 6.7 times more Omega 6, 23.8 times more Fiber and 2.1 times more Protein than Dry parboiled enriched Long-grain White Rice.
• While 100 g of Dry parboiled enriched Long-grain White Rice contain 1.7 times more Energy and 1.3 times more Carbohydrate than Crude Wheat Bran.
• 100 grams of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6