Comparing Nutrients in 1 kilogram UNCLE BENS Cooked Parboiled Brown Rice VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	50.7% 1470kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	41% 6.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	538% 699g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	12.7% 9.2g	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	0% 0g	0.41% 0.3g	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	% 0g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 1.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	63% 24g	38g per day for Men 19-50 years
Protein	55% 31g	274% 153g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	85.4% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	34.6% 0.45mg	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	10% 40μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	3% 30mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	217% 1.95mg	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	66.3% 5.3mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	496% 11.4mg	247% 5.7mg	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	137% 960mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	511% 281μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	17.4% 644g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BENS Cooked Parboiled Brown Rice VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of UNCLE BENS Cooked Parboiled Brown Rice versus 1 kg of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice has 1.6 times more Vitamin B3 and 2.4 times more Vitamin B6 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 kg of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 2 times more Vitamin B1, 1.6 times more Vitamin B5 and 7.8 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for UNCLE BENS Cooked Parboiled Brown Rice vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice has 2 times more Manganese than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 kg of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 1.5 times more Copper, 2.4 times more Iron, 1.3 times more Phosphorus, 2 times more Potassium, 3 times more Selenium and 1.5 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain similar levels of Magnesium per one kilogram.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.5 times more Energy, 2.7 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fiber and 5 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in one kilogram.