Comparing Nutrients in 1 kilogram UNCLE BENS Cooked Parboiled Brown Rice VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	50.7% 1470kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	573% 745g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	14% 10g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	345% 131g	38g per day for Men 19-50 years
Protein	55% 31g	172% 96g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Whole Soft 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	248% 2.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	145% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	334% 53.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	147% 1.9mg	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	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	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	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	3% 30mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	528% 4.75mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	279% 1170mg	420mg per day for Men 19-50 years
Manganese	496% 11.4mg	1478% 34mg	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	461% 3230mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	116% 3940mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	269% 29.6mg	11mg per day for Men 19-50 years
Water	17.4% 644g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BENS Cooked Parboiled Brown Rice VS Whole Soft 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 Whole Soft 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 Whole Soft Wheat Flour:

• 1 kg of Soft Wheat Whole Grain Flour contains 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin E than UNCLE BENS Cooked Parboiled Brown Rice.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9 and Vitamin E
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for UNCLE BENS Cooked Parboiled Brown Rice vs Whole Soft Wheat Flour:

• 1 kg of Soft Wheat Whole Grain Flour contains 11 times more Calcium, 3.7 times more Copper, 7 times more Iron, 3 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 6.5 times more Potassium, 1.4 times more Selenium and 3.8 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Soft Wheat Whole Grain Flour contains 2.3 times more Energy, 2.3 times more Fat, 2.4 times more Carbohydrate, 7.7 times more Fiber and 3.1 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.