Comparing Nutrients in 100 calories Soft White Wheat VS Cooked Regular Long-grain White Rice enriched

Weight per 100 calories

• Soft White Wheat: 29.4g
• Cooked Regular Long-grain White Rice enriched: 77g

Soft White Wheat has 2.6 times more energy per 100g than Cooked Regular Long-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Soft White Wheat	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	0.053% 0.038g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.83% 3.74g	0.81% 0.31g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.42% 0.031mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.76% 1.4mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	5.5% 0.072mg	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	3% 12μg	11% 44.6μg	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	2% 0.3mg	0.21% 0.031mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1% 10mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	5.9% 0.053mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.6μg	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	19.7% 1.58mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	6.3% 26.5mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	15.8% 0.36mg	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	17% 118mg	4.73% 33mg	700mg per day for Men 19-50 years
Potassium	3.76% 128mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.77μg	55μg per day for Men 19-50 years
Sodium	0.039% 0.59mg	0.051% 0.77mg	1500mg per day for Men 19-50 years
Zinc	9.25% 1mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	1.42% 52.6g	3700g per day for Men 19-50 years

Soft White Wheat VS Cooked Regular Long-grain White Rice Enriched Nutrients Per 100 Kcal

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

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

• 100 calories of Soft White Wheat have 3.1 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• While 100 kcal of Cooked Regular Long-grain White Rice enriched contain 3.7 times more Vitamin B9 than Soft White Wheat.
• Both Soft White Wheat and Cooked Regular Long-grain White Rice enriched provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• 100 calories of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Soft White Wheat as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Soft White Wheat have 2.4 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 3.6 times more Phosphorus, 4.8 times more Potassium and 2.7 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 100 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Soft White Wheat as well as Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soft White Wheat have 12.1 times more Fiber and 1.5 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Soft White Wheat and Cooked Regular Long-grain White Rice enriched offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Soft White Wheat as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.