Comparing Nutrients in 14 ounces Soft White Wheat VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Soft White Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	46.5% 1349kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	240% 312g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	2.74% 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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	133% 50.4g	36.6% 14g	38g per day for Men 19-50 years
Protein	75.8% 42.4g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	UNCLE BEN'S Dry Parboiled 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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	40.7% 163μg	14% 55.6μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	144% 1.3mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	513% 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	228% 1596mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	50.8% 1726mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	NA	182% 100μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	1.1% 41.4g	1.05% 39g	3700g per day for Men 19-50 years

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

• Soft White Wheat has 1.5 times more Vitamin B1, 2.9 times more Vitamin B9, 11.2 times more Vitamin E and 2.1 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Soft White Wheat and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Soft White Wheat as well as UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice:

• Soft White Wheat has 4.3 times more Calcium, 1.3 times more Copper, 4.6 times more Iron, 1.5 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Soft White Wheat and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soft White Wheat has 1.4 times more Omega 3, 3.6 times more Fiber and 1.4 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 1.4 times more Fat and 1.3 times more Saturated Fat than Soft White Wheat.
• Both Soft White Wheat and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Energy, Omega 6 and Carbohydrate per 14 oz.
• Both Soft White Wheat as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.