Comparing Nutrients in 14 ounces Soft White Wheat VS Cooked parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Soft White Wheat	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	46.5% 1349kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	79.5% 103g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	0.6% 0.44g	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	0.11% 0.079g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	133% 50.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	75.8% 42.4g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Cooked parboiled enriched Long-grain White 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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	47.6% 0.62mg	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	80.4% 321μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	13.5% 135mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	31% 0.28mg	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	89.8% 7.2mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	61% 1.4mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	50.8% 1726mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	1.1% 41.4g	7.55% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft White Wheat VS Cooked parboiled enriched Long-grain White Rice per 14 oz

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

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

• 14 ounces of Soft White Wheat have 1.9 times more Vitamin B1, 5.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 101 times more Vitamin E than Cooked parboiled enriched Long-grain White Rice.
• While 14 oz of Cooked parboiled enriched Long-grain White Rice contain 2 times more Vitamin B9 than Soft White Wheat.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin E
• Both Soft White Wheat as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Soft White Wheat have 1.8 times more Calcium, 6.1 times more Copper, 3 times more Iron, 10 times more Magnesium, 9.6 times more Manganese, 7.3 times more Phosphorus, 7.8 times more Potassium and 9.4 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soft White Wheat have 2.8 times more Energy, 5.4 times more Fat, 2.1 times more Omega 3, 10.8 times more Omega 6, 2.9 times more Carbohydrate, 14.1 times more Fiber and 3.7 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6