Comparing Nutrients in 300 calories Chinese restaurant steamed white RiceVS Rice Bran

Weight per 300 calories

Chinese restaurant steamed white Rice

199g

Rice Bran

95g

Crude Rice Bran has 2.1 times more energy per unit of mass than Chinese restaurant steamed white Rice, which is high in comparison to other foods. Chinese restaurant steamed white Rice having above average energy density.

Which food has more nutrients per 300 calories - Chinese restaurant steamed white Rice or Rice Bran?

Macros Ratio

Protein Fat Carbs

Chinese restaurant steamed white Rice

90%

Rice Bran

12%

43%

45%

300 kcal ▼

Macro Nutrients

Chinese restaurant steamed white Ricevs Rice Bran

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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0.55%0.54g

Fat

20.4%19.8g

0.54 gvs19.8 g

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

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Saturated Fat

12.4%3.96g

NA gvs3.96 g

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

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Omega 3

18.8%0.3g

NA gvs0.3 g

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

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Omega 6

40%6.8g

NA gvs6.8 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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51.8%67.3g

Carbohydrate

36.3%47g

67.3 gvs47 g

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

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Sugars

1.18%0.85g

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

NA gvs0.85 g

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

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Fructose

0.26%0.19g

≤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]

NA gvs0.19 g

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

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Glucose

%0.19g

NA gvs0.19 g

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

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Sucrose

%0.47g

NA gvs0.47 g

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

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4.7%1.8g

Fiber

52.5%20g

1.8 gvs20 g

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

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11.4%6.36g

Protein

22.6%12.7g

6.36 gvs12.7 g

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

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Vitamins

Chinese restaurant steamed white Ricevs Rice Bran

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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2.65%0.032mg

Vitamin B1

218%2.6mg

Thiamine

0.032 mgvs2.6 mg

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

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2.3%0.03mg

Vitamin B2

20.7%0.27mg

Riboflavin

0.03 mgvs0.27 mg

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

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7.03%1.12mg

Vitamin B3

202%32.3mg

Niacin, nicotinic acid, niacinamide

1.12 mgvs32.3 mg

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

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Vitamin B5

140%7mg

Pantothenic acid

NA mgvs7 mg

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

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3.36%0.044mg

Vitamin B6

297%3.86mg

Pyridoxine

0.044 mgvs3.86 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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2.5%9.93μg

Vitamin B9

15%60μg

Folates and Folic Acid

9.93 μgvs60 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

31%4.67mg

Tocopherols and Tocotrienols

NA mgvs4.67 mg

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

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Vitamin K

1.5%1.8μg

Phytomenadione or phylloquinone

NA μgvs1.8 μg

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

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Minerals

Chinese restaurant steamed white Ricevs Rice Bran

0.99%9.93mg

Calcium

5.4%54mg

9.93 mgvs54 mg

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

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10.6%0.095mg

Copper

76.8%0.69mg

0.095 mgvs0.69 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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9.7%0.77mg

Iron

220%17.6mg

0.77 mgvs17.6 mg

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

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2.37%9.93mg

Magnesium

177%741mg

9.93 mgvs741 mg

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

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38.7%0.89mg

Manganese

587%13.5mg

0.89 mgvs13.5 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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9.37%65.6mg

Phosphorus

227%1592mg

65.6 mgvs1592 mg

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

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1.17%39.7mg

Potassium

41.5%1410mg

39.7 mgvs1410 mg

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

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Selenium

27%15μg

NA μgvs15 μg

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

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0.66%9.93mg

Sodium

0.32%4.75mg

9.93 mgvs4.75 mg

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

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12.3%1.35mg

Zinc

52%5.73mg

1.35 mgvs5.73 mg

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

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3.36%124g

Water

0.16%5.8g

124 gvs5.8 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 Chinese restaurant steamed white Rice vs Rice Bran:

Crude Rice Bran contains 82.2 times more Vitamin B1, 9 times more Vitamin B2, 28.7 times more Vitamin B3, 88.4 times more Vitamin B6 and 6 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 300 calories for Chinese restaurant steamed white Rice vs Rice Bran:

Chinese restaurant steamed white Rice has 21.3 times more Water than Crude Rice Bran.
While Crude Rice Bran contains 5.4 times more Calcium, 7.2 times more Copper, 22.7 times more Iron, 74.6 times more Magnesium, 15.2 times more Manganese, 24.3 times more Phosphorus, 35.5 times more Potassium and 4.2 times more Zinc than Chinese restaurant steamed white Rice.

Comparison of macro-nutrients per 300 calories:

Chinese restaurant steamed white Rice has 1.4 times more Carbohydrate than Crude Rice Bran.
While Crude Rice Bran contains 36.9 times more Fat, 11.1 times more Fiber and 2 times more Protein than Chinese restaurant steamed white Rice.
Both Chinese restaurant steamed white Rice and Crude Rice Bran have similar amounts of Energy per 300 kcal.
Both Chinese restaurant steamed white Rice as well as Crude Rice Bran have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Chinese restaurant steamed white RiceVS Rice FlourRice BranVS Rice Flour

Compare Foods

Comparing Nutrients in 300 calories Chinese restaurant steamed white RiceVS Rice Bran

Weight per 300 calories

Which food has more nutrients per 300 calories - Chinese restaurant steamed white Rice or Rice Bran?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: