Comparing Nutrients in 14 ounces Wheat Sprouts VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Wheat Sprouts	Cooked Wild Rice	Recommended Dietary Allowance
Energy	27% 786kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.04g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	19% 7.14g	38g per day for Men 19-50 years
Protein	53% 29.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.6% 12.3mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.76mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	41.2% 0.54mg	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	37.7% 151μg	25.8% 103μg	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	11.5% 10.3mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Sprouts	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	11% 111mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	53.4% 0.48mg	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	106% 8.5mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	321% 7.37mg	48.7% 1.1mg	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	113% 794mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	5.12% 190g	7.93% 293g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wheat Sprouts vs Cooked Wild Rice:

• Sprouted Wheat has 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 6.1 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cooked Wild Rice.
• Both Sprouted Wheat as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Wheat Sprouts vs Cooked Wild Rice:

• Sprouted Wheat has 9.3 times more Calcium, 2.2 times more Copper, 3.6 times more Iron, 2.6 times more Magnesium, 6.6 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium, 53.1 times more Selenium, 5.3 times more Sodium and 1.2 times more Zinc than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.5 times more Water than Sprouted Wheat.

Comparison of macro-nutrients per 14 ounces:

• Sprouted Wheat has 2 times more Energy, 3.7 times more Fat, 4.5 times more Omega 6, 2 times more Carbohydrate and 1.9 times more Protein than Cooked Wild Rice.
• While Cooked Wild Rice contains 3.7 times more Omega 3 and 1.6 times more Fiber than Sprouted Wheat.
• Both Sprouted Wheat as well as Cooked Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.