Comparing Nutrients in 1 kilogram Brown Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Brown Rice	Durum Wheat	Recommended Dietary Allowance
Energy	125% 3620kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	54.7% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	547% 711g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	NA	38g per day for Men 19-50 years
Protein	134% 75g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	349% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	269% 43mg	421% 67.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	187% 9.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	392% 5.1mg	322% 4.2mg	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	50% 200μg	108% 430μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	33% 330mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	614% 5.53mg	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	225% 18mg	440% 35.2mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	1627% 37.4mg	1310% 30mg	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	377% 2640mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	1625% 894μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	184% 20mg	378% 41.6mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.96% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Brown Rice vs Durum Wheat:

• Raw Medium-grain Brown Rice has 1.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than Durum Wheat.
• While Durum Wheat contains 2.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Medium-grain Brown Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Brown Rice vs Durum Wheat:

• Raw Medium-grain Brown Rice has 1.2 times more Manganese than Durum Wheat.
• While Durum Wheat contains 2 times more Copper, 2 times more Iron, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Calcium and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Durum Wheat contains 1.8 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Carbohydrate per 1 kg.
• Both Raw Medium-grain Brown Rice as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.