Comparing Nutrients in 14 ounces UNCLE BEN'S Dry Parboiled Brown Rice VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Whole Wheat Flour	Recommended Dietary Allowance
Energy	50.6% 1469kcal	46.5% 1349kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	25.5% 4.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	220% 286g	130g per day for Men 19-50 years
Sugars	2.74% 2g	2.24% 1.63g	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% 0g	0.27% 0.2g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 1.43g	g per day for Men 19-50 years
Fiber	36.6% 14g	112% 42.5g	38g per day for Men 19-50 years
Protein	54% 30g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	124% 1.6mg	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	14% 55.6μg	43.7% 175μg	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	2.4% 0.36mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	181% 1.63mg	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	57.5% 4.6mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	93% 389mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	702% 16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	516% 232μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	156% 1091mg	202% 1417mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	446% 245μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.05% 39g	1.15% 42.6g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Whole Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of UNCLE BEN'S Dry Parboiled Brown Rice versus 14 oz of Whole Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of UNCLE BEN'S Dry Parboiled Brown Rice vs Whole Wheat Flour:

• 14 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have 1.5 times more Vitamin B5 than Whole Wheat Flour.
• While 14 oz of Whole-grain Wheat Flour contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B9 and 7.9 times more Vitamin E than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Whole Wheat Flour provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin E
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for UNCLE BEN'S Dry Parboiled Brown Rice vs Whole Wheat Flour:

• 14 oz of Whole-grain Wheat Flour contain 4.3 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Selenium and 1.3 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• 14 ounces of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Whole-grain Wheat Flour contain 2.8 times more Omega 3, 1.3 times more Omega 6, 3.1 times more Fiber and 1.7 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Whole Wheat Flour offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.
• 14 ounces of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3