Comparing Nutrients in 1 kilogram UNCLE BEN'S Dry Parboiled Brown Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Durum Wheat	15%	6%	79%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Durum Wheat	Recommended Dietary Allowance
Energy	128% 3700kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	47.7% 8.1g	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	605% 787g	547% 711g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	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	% 5g	NA	g per day for Men 19-50 years
Fiber	92% 35g	NA	38g per day for Men 19-50 years
Protein	136% 76g	244% 137g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled 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	231% 2.77mg	349% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	311% 49.7mg	421% 67.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.95mg	187% 9.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	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	35% 140μg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	8% 80mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	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	145% 11.6mg	440% 35.2mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	1293% 29.8mg	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	393% 2750mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	1625% 894μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	378% 41.6mg	11mg per day for Men 19-50 years
Water	2.65% 98g	2.96% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice vs Durum Wheat:

• Durum Wheat contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.1 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Durum Wheat have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice vs Durum Wheat:

• Durum Wheat contains 4.3 times more Calcium, 1.7 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium, 3.5 times more Selenium and 2.1 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Durum Wheat have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Durum Wheat contains 1.8 times more Omega 3 and 1.8 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Durum Wheat have similar amounts of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per 1 kg.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.