Comparing Nutrients in 100 calories Cooked parboiled enriched Long-grain White Rice VS Durum Wheat

Weight per 100 calories

• Cooked parboiled enriched Long-grain White Rice: 81.3g
• Durum Wheat: 29.5g

Durum Wheat has 2.8 times more energy per unit of mass than Cooked parboiled enriched Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - Cooked parboiled enriched Long-grain White Rice or Durum Wheat?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	16% 21g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	NA	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	0.022% 0.016g	NA	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 0.065g	NA	g per day for Men 19-50 years
Fiber	1.93% 0.73g	NA	38g per day for Men 19-50 years
Protein	4.22% 2.37g	7.2% 4.04g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	9.5% 0.12mg	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	16.5% 66μg	3.17% 12.7μg	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	0.054% 0.008mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.32% 0.057mg	18% 0.16mg	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	18.4% 1.47mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	1.74% 7.3mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	38.6% 0.89mg	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	6.4% 44.7mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.039% 0.59mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	1.55% 57.2g	0.087% 3.23g	3700g per day for Men 19-50 years

Cooked Parboiled Enriched Long-grain White Rice VS Durum Wheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked parboiled enriched Long-grain White Rice or Durum Wheat?

Lets compare vitamin content per 100 calories of Cooked parboiled enriched Long-grain White Rice vs Durum Wheat:

• 100 calories of Cooked parboiled enriched Long-grain White Rice have 1.4 times more Vitamin B1 and 5.2 times more Vitamin B9 than Durum Wheat.
• While 100 kcal of Durum Wheat contain 2.3 times more Vitamin B2 than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Durum Wheat provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Cooked parboiled enriched Long-grain White Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked parboiled enriched Long-grain White Rice vs Durum Wheat:

• 100 calories of Cooked parboiled enriched Long-grain White Rice have 1.4 times more Iron than Durum Wheat.
• While 100 kcal of Durum Wheat contain 2.9 times more Copper, 5.8 times more Magnesium, 3.1 times more Manganese, 3.4 times more Phosphorus, 2.8 times more Potassium, 3.5 times more Selenium and 4.1 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• 100 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked parboiled enriched Long-grain White Rice as well as Durum Wheat lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Durum Wheat contain 1.7 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Durum Wheat offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Cooked parboiled enriched Long-grain White Rice as well as Durum Wheat provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.