Comparing Nutrients in 1 kilogram Cooked parboiled enriched Long-grain White Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Energy	42.4% 1230kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	200% 261g	547% 711g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0.28% 0.2g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	NA	38g per day for Men 19-50 years
Protein	52% 29g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White 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	177% 2.12mg	349% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	421% 67.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	187% 9.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	203% 810μg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	19% 190mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	226% 18mg	440% 35.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	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	78.6% 550mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	1625% 894μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	378% 41.6mg	11mg per day for Men 19-50 years
Water	19% 704g	2.96% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked parboiled enriched Long-grain White Rice VS Durum Wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked parboiled enriched Long-grain White Rice versus 1 kg of Durum Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked parboiled enriched Long-grain White Rice vs Durum Wheat:

• 1 kilogram of Cooked parboiled enriched Long-grain White Rice has 1.9 times more Vitamin B9 than Durum Wheat.
• While 1 kg of Durum Wheat contains 2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.9 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Cooked parboiled enriched Long-grain White Rice.
• 1 kilogram of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Cooked parboiled enriched Long-grain White Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked parboiled enriched Long-grain White Rice vs Durum Wheat:

• 1 kg of Durum Wheat contains 1.8 times more Calcium, 7.9 times more Copper, 1.9 times more Iron, 16 times more Magnesium, 8.5 times more Manganese, 9.2 times more Phosphorus, 7.7 times more Potassium, 9.6 times more Selenium and 11.2 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• 1 kilogram of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Durum Wheat contains 2.8 times more Energy, 6.7 times more Fat, 2.8 times more Omega 3, 12.6 times more Omega 6, 2.7 times more Carbohydrate and 4.7 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• 1 kilogram of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6