Comparing Nutrients in 14 ounces Enriched Regular Long-grain White Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Energy	50% 1449kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	244% 317g	217% 282g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	0.11% 0.079g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	50.5% 28.3g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular 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	191% 2.3mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	229% 917μg	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	11% 111mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	214% 17mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	65.2% 456mg	288% 2016mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	50.3% 1711mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	1.25% 46g	1.17% 43.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Durum Wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Regular Long-grain White Rice versus 14 oz of Durum Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enriched Regular Long-grain White Rice vs Durum Wheat:

• 14 ounces of Enriched Regular Long-grain White Rice have 1.4 times more Vitamin B1 and 5.4 times more Vitamin B9 than Durum Wheat.
• While 14 oz of Durum Wheat contain 2.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat provide similar amounts of Vitamin B5 per 14 ounces.
• Both Enriched Regular Long-grain White Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Enriched Regular Long-grain White Rice vs Durum Wheat:

• 14 ounces of Enriched Regular Long-grain White Rice have 1.2 times more Iron than Durum Wheat.
• While 14 oz of Durum Wheat contain 2.5 times more Copper, 5.8 times more Magnesium, 2.8 times more Manganese, 4.4 times more Phosphorus, 3.7 times more Potassium, 5.9 times more Selenium and 3.8 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Durum Wheat contain 3.7 times more Fat, 1.5 times more Omega 3, 6.4 times more Omega 6 and 1.9 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6