Comparing Nutrients in 14 ounces Wild Rice VS Enriched White Wheat Flour for Cake

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Enriched White Wheat Flour for Cake	9%	2%	89%

Macro Nutrients

	Wild Rice	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Energy	49% 1417kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	8.8% 1.5g	8.33% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 297g	238% 310g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	1.7% 1.23g	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	% 2.66g	NA	g per day for Men 19-50 years
Fiber	64.8% 24.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	104% 58.5g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	36.4% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	10% 0.13mg	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	94% 377μg	185% 738μg	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	21.7% 3.25mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	61.3% 0.55mg	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	97% 7.78mg	363% 29mg	8mg per day for Men 19-50 years
Magnesium	167% 703mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	109% 2.5mg	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	246% 1719mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	215% 23.7mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	1.34% 49.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Wild Rice VS Enriched White Wheat Flour for Cake per 14 oz

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

Lets compare vitamin content per 14 ounces of Wild Rice vs Enriched White Wheat Flour for Cake:

• 14 ounces of Wild Rice have 2.3 times more Vitamin B5, 11.8 times more Vitamin B6 and 41 times more Vitamin E than Enriched White Wheat Flour for Cake.
• While 14 oz of Enriched Cake White Wheat Flour contain 7.8 times more Vitamin B1, 1.6 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Wild Rice.
• Both Wild Rice and Enriched White Wheat Flour for Cake provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Enriched White Wheat Flour for Cake have insufficient amounts of Vitamin E
• Both Raw Wild Rice as well as Enriched Cake White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Wild Rice vs Enriched White Wheat Flour for Cake:

• 14 ounces of Wild Rice have 1.5 times more Calcium, 3.8 times more Copper, 11.1 times more Magnesium, 2.1 times more Manganese, 5.1 times more Phosphorus, 4.1 times more Potassium and 9.6 times more Zinc than Enriched White Wheat Flour for Cake.
• While 14 oz of Enriched Cake White Wheat Flour contain 3.7 times more Iron and 1.8 times more Selenium than Raw Wild Rice.
• 14 ounces of Enriched White Wheat Flour for Cake lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wild Rice have 13.6 times more Omega 3, 8.1 times more Sugars, 3.6 times more Fiber and 1.8 times more Protein than Enriched White Wheat Flour for Cake.
• Both Wild Rice and Enriched White Wheat Flour for Cake offer comparable quantities of Energy, Omega 6 and Carbohydrate per 14 ounces.
• 14 ounces of Enriched White Wheat Flour for Cake provide inadequate amounts of Omega 3