Comparing Nutrients in 500 calories Chinese restaurant steamed white RiceVS Rice Bran

Weight per 500 calories

Chinese restaurant steamed white Rice

331g

Rice Bran

158g

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 500 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%

500 kcal ▼

Macro Nutrients

Chinese restaurant steamed white Ricevs Rice Bran

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.92%0.89g

Fat

34%33g

0.89 gvs33 g

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

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Saturated Fat

20.6%6.6g

NA gvs6.6 g

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

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Omega 3

31.3%0.5g

NA gvs0.5 g

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

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Omega 6

66.5%11.3g

NA gvs11.3 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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86.3%112g

Carbohydrate

60.5%78.6g

112 gvs78.6 g

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

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Sugars

1.96%1.42g

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

NA gvs1.42 g

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

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Fructose

0.44%0.32g

≤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 gvs0.32 g

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

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Glucose

%0.32g

NA gvs0.32 g

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

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Sucrose

%0.79g

NA gvs0.79 g

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

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7.84%3g

Fiber

87.4%33.2g

3 gvs33.2 g

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

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19%10.6g

Protein

37.7%21g

10.6 gvs21 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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4.4%0.053mg

Vitamin B1

363%4.36mg

Thiamine

0.053 mgvs4.36 mg

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

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3.82%0.05mg

Vitamin B2

34.6%0.45mg

Riboflavin

0.05 mgvs0.45 mg

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

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11.7%1.87mg

Vitamin B3

336%53.8mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs53.8 mg

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

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Vitamin B5

234%11.7mg

Pantothenic acid

NA mgvs11.7 mg

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

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5.6%0.073mg

Vitamin B6

495%6.44mg

Pyridoxine

0.073 mgvs6.44 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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4.14%16.6μg

Vitamin B9

25%100μg

Folates and Folic Acid

16.6 μgvs100 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

52%7.8mg

Tocopherols and Tocotrienols

NA mgvs7.8 mg

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

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Vitamin K

2.5%3μg

Phytomenadione or phylloquinone

NA μgvs3 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

1.66%16.6mg

Calcium

9%90mg

16.6 mgvs90 mg

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

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17.7%0.16mg

Copper

128%1.15mg

0.16 mgvs1.15 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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16%1.3mg

Iron

367%29.3mg

1.3 mgvs29.3 mg

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

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3.94%16.6mg

Magnesium

294%1236mg

16.6 mgvs1236 mg

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

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64.5%1.5mg

Manganese

978%22.5mg

1.5 mgvs22.5 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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15.6%109mg

Phosphorus

379%2653mg

109 mgvs2653 mg

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

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1.95%66.2mg

Potassium

69%2350mg

66.2 mgvs2350 mg

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

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Selenium

45%24.7μg

NA μgvs24.7 μg

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

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1.1%16.6mg

Sodium

0.53%7.9mg

16.6 mgvs7.9 mg

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

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20.5%2.25mg

Zinc

87%9.56mg

2.25 mgvs9.56 mg

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

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5.6%207g

Water

0.26%9.7g

207 gvs9.7 g

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

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Lets compare vitamin content per 500 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 500 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 500 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 500 kcal.
Both Chinese restaurant steamed white Rice as well as Crude Rice Bran have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Chinese restaurant steamed white RiceVS Rice FlourRice BranVS Rice Flour

Compare Foods

Comparing Nutrients in 500 calories Chinese restaurant steamed white RiceVS Rice Bran

Weight per 500 calories

Which food has more nutrients per 500 calories - Chinese restaurant steamed white Rice or Rice Bran?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: