Comparing Nutrients in 14 ounces Brown Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Brown Rice	Durum Wheat	Recommended Dietary Allowance
Energy	49.5% 1437kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 302g	217% 282g	130g per day for Men 19-50 years
Sugars	NA	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	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	35.5% 13.5g	NA	38g per day for Men 19-50 years
Protein	53% 29.8g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Brown 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	137% 1.64mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	128% 1.66mg	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	20% 79.4μg	42.7% 171μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	13% 131mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	244% 2.2mg	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	89.3% 7.14mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	646% 15mg	520% 12mg	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	150% 1048mg	288% 2016mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	50.3% 1711mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	73% 8mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	1.33% 49g	1.17% 43.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Brown Rice vs Durum Wheat:

• Raw Medium-grain Brown Rice has 1.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than Durum Wheat.
• While Durum Wheat contains 2.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Medium-grain Brown Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brown Rice vs Durum Wheat:

• Raw Medium-grain Brown Rice has 1.2 times more Manganese than Durum Wheat.
• While Durum Wheat contains 2 times more Copper, 2 times more Iron, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Calcium and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Durum Wheat contains 1.8 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Carbohydrate per 14 oz.
• Both Raw Medium-grain Brown Rice as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.