Comparing Nutrients in 14 ounces Cooked Wild Rice VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Cooked Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	14% 401kcal	55.4% 1607kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	43.5% 42g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	51% 16.3g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	32.7% 5.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	205% 266g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	1.1% 0.79g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	28.3% 16g	68.5% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	243% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	31.3% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	12.2% 0.16mg	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	25.8% 103μg	135% 540μg	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	6.35% 0.95mg	43.4% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	1.2% 12mg	81.4% 814mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	44% 0.4mg	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	29.8% 2.4mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	106% 2.44mg	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	46.5% 325mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	179% 2687mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	7.93% 293g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Enriched Tortilla Mix White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Wild Rice versus 14 oz of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Wild Rice vs Enriched Tortilla Mix White Wheat Flour:

• 14 ounces of Cooked Wild Rice have 3.4 times more Vitamin B6 than Enriched Tortilla Mix White Wheat Flour.
• While 14 oz of Enriched Tortilla Mix White Wheat Flour contain 14.1 times more Vitamin B1, 5.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.6 times more Vitamin B5, 5.2 times more Vitamin B9 and 6.8 times more Vitamin E than Cooked Wild Rice.
• 14 ounces of Cooked Wild Rice have insufficient amounts of Vitamin E
• Both Cooked Wild Rice as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Wild Rice vs Enriched Tortilla Mix White Wheat Flour:

• 14 ounces of Cooked Wild Rice have 1.2 times more Copper, 1.5 times more Magnesium and 2.1 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While 14 oz of Enriched Tortilla Mix White Wheat Flour contain 68.3 times more Calcium, 11.8 times more Iron, 2.2 times more Manganese, 2.6 times more Phosphorus and 225.7 times more Sodium than Cooked Wild Rice.
• Both Cooked Wild Rice and Enriched Tortilla Mix White Wheat Flour contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Wild Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Enriched Tortilla Mix White Wheat Flour contain 4 times more Energy, 31.3 times more Fat, 83.7 times more Saturated Fat, 1.3 times more Omega 3, 11.8 times more Omega 6, 3.1 times more Carbohydrate and 2.4 times more Protein than Cooked Wild Rice.
• 14 ounces of Cooked Wild Rice provide inadequate amounts of Omega 6