Comparing Nutrients in 14 ounces Soft White Wheat VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Soft White Wheat	Cooked Brown Rice	Recommended Dietary Allowance
Energy	46.5% 1349kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	71.8% 93g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	133% 50.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	75.8% 42.4g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	45.5% 0.59mg	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	40.7% 163μg	3.97% 16μg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	35.7% 0.32mg	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	266% 21.3mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	189% 4.35mg	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	228% 1596mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	50.8% 1726mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	1.1% 41.4g	7.83% 290g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soft White Wheat vs Cooked Brown Rice:

• Soft White Wheat has 4 times more Vitamin B1, 8.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 10.3 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Soft White Wheat as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soft White Wheat vs Cooked Brown Rice:

• Soft White Wheat has 3.4 times more Calcium, 5.3 times more Copper, 10.1 times more Iron, 2 times more Magnesium, 3.1 times more Manganese, 5.2 times more Phosphorus, 5.5 times more Potassium and 5.6 times more Zinc than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 7 times more Water than Soft White Wheat.

Comparison of macro-nutrients per 14 ounces:

• Soft White Wheat has 3 times more Energy, 2.4 times more Fat, 2.2 times more Saturated Fat, 2.8 times more Omega 3, 2.8 times more Omega 6, 3.2 times more Carbohydrate, 7.1 times more Fiber and 4.6 times more Protein than Cooked Medium-grain Brown Rice.
• Both Soft White Wheat as well as Cooked Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.