Comparing Nutrients in 300 calories Rice BranVS Rice Flour

Weight per 300 calories

Rice Bran

95g

Rice Flour

82g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Rice Bran or Rice Flour?

Macros Ratio

Protein Fat Carbs

Rice Bran

12%

43%

45%

Rice Flour

89%

300 kcal ▼

Macro Nutrients

Rice Branvs Rice Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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20.4%19.8g

Fat

1.2%1.16g

19.8 gvs1.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.4%3.96g

Saturated Fat

0.99%0.32g

3.96 gvs0.32 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.8%0.3g

Omega 3

3.43%0.055g

0.3 gvs0.055 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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40%6.8g

Omega 6

1.5%0.26g

6.8 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36.3%47g

Carbohydrate

50.5%65.7g

47 gvs65.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.18%0.85g

Sugars

0.14%0.098g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.85 gvs0.098 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.26%0.19g

Fructose

≤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]

0.19 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.19g

Glucose

0.19 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.47g

Sucrose

0.47 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.5%20g

Fiber

5.18%1.97g

20 gvs1.97 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.6%12.7g

Protein

8.7%4.88g

12.7 gvs4.88 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rice Branvs Rice Flour

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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218%2.6mg

Vitamin B1

9.43%0.11mg

Thiamine

2.6 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.7%0.27mg

Vitamin B2

1.32%0.017mg

Riboflavin

0.27 mgvs0.017 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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202%32.3mg

Vitamin B3

13.3%2.12mg

Niacin, nicotinic acid, niacinamide

32.3 mgvs2.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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140%7mg

Vitamin B5

13.4%0.67mg

Pantothenic acid

7 mgvs0.67 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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297%3.86mg

Vitamin B6

27.5%0.36mg

Pyridoxine

3.86 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%60μg

Vitamin B9

0.82%3.28μg

Folates and Folic Acid

60 μgvs3.28 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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31%4.67mg

Vitamin E

0.6%0.09mg

Tocopherols and Tocotrienols

4.67 mgvs0.09 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.5%1.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.8 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rice Branvs Rice Flour

5.4%54mg

Calcium

0.82%8.2mg

54 mgvs8.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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76.8%0.69mg

Copper

12%0.11mg

0.69 mgvs0.11 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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220%17.6mg

Iron

3.6%0.29mg

17.6 mgvs0.29 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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177%741mg

Magnesium

6.83%28.7mg

741 mgvs28.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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587%13.5mg

Manganese

42.8%0.98mg

13.5 mgvs0.98 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

83%37.3μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs37.3 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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227%1592mg

Phosphorus

11.5%80.3mg

1592 mgvs80.3 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.5%1410mg

Potassium

1.83%62.3mg

1410 mgvs62.3 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27%15μg

Selenium

22.5%12.4μg

15 μgvs12.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.32%4.75mg

Sodium

0%0mg

4.75 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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52%5.73mg

Zinc

5.96%0.66mg

5.73 mgvs0.66 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.16%5.8g

Water

0.26%9.75g

5.8 gvs9.75 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Rice Bran vs Rice Flour:

Crude Rice Bran has 23.1 times more Vitamin B1, 15.7 times more Vitamin B2, 15.2 times more Vitamin B3, 10.5 times more Vitamin B5, 10.8 times more Vitamin B6, 18.2 times more Vitamin B9 and 51.8 times more Vitamin E than Unenriched White Rice Flour.
Both Crude Rice Bran as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rice Bran vs Rice Flour:

Crude Rice Bran has 6.6 times more Calcium, 6.5 times more Copper, 61.4 times more Iron, 25.8 times more Magnesium, 13.7 times more Manganese, 19.8 times more Phosphorus, 22.6 times more Potassium and 8.7 times more Zinc than Unenriched White Rice Flour.
Both Crude Rice Bran and Unenriched White Rice Flour have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crude Rice Bran has 17 times more Fat, 12.5 times more Saturated Fat, 5.5 times more Omega 3, 26.4 times more Omega 6, 10.1 times more Fiber and 2.6 times more Protein than Unenriched White Rice Flour.
While Unenriched White Rice Flour contains 1.4 times more Carbohydrate than Crude Rice Bran.
Both Crude Rice Bran and Unenriched White Rice Flour have similar amounts of Energy per 300 kcal.
Both Crude Rice Bran as well as Unenriched White Rice Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rice BranVS RyeRice FlourVS Rye

Compare Foods

Comparing Nutrients in 300 calories Rice BranVS Rice Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Rice Bran or Rice Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: