Comparing Nutrients in 14 ounces Wheat Germ VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Wheat Germ	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	49.3% 1429kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	86% 112g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.2g	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	138% 52.4g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	164% 92g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	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	622% 7.47mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 2mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	397% 5.16mg	28.4% 0.37mg	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	279% 1115μg	57.5% 230μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.08% 163μg	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	311% 25mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	226% 949mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	2295% 52.8mg	81.4% 1.87mg	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	477% 3342mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	104% 3540mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	572% 314μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	443% 48.8mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.2% 44g	7.34% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Cooked Regular Long-grain White Rice enriched per 14 oz

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

Lets compare vitamin content per 14 ounces of Wheat Germ vs Cooked Regular Long-grain White Rice enriched:

• 14 ounces of Wheat Germ have 11.5 times more Vitamin B1, 38.4 times more Vitamin B2, 4.6 times more Vitamin B3, 5.8 times more Vitamin B5, 14 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cooked Regular Long-grain White Rice enriched.
• 14 ounces of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Crude Wheat Germ as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wheat Germ vs Cooked Regular Long-grain White Rice enriched:

• 14 ounces of Wheat Germ have 3.9 times more Calcium, 11.5 times more Copper, 5.2 times more Iron, 19.9 times more Magnesium, 28.2 times more Manganese, 19.6 times more Phosphorus, 25.5 times more Potassium, 10.6 times more Selenium and 25.1 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 14 ounces of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat Germ have 2.8 times more Energy, 34.7 times more Fat, 21.6 times more Saturated Fat, 55.6 times more Omega 3, 85.3 times more Omega 6, 1.8 times more Carbohydrate, 33 times more Fiber and 8.6 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 14 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber