Comparing Nutrients in 1 kilogram Cooked Regular Long-grain White Rice enriched VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Soft White Wheat	Recommended Dietary Allowance
Energy	45% 1300kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	580% 754g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	5.66% 4.1g	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	10.5% 4g	334% 127g	38g per day for Men 19-50 years
Protein	48% 27g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	291% 3.78mg	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	145% 580μg	103% 410μg	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	2.67% 0.4mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Soft White Wheat	Recommended Dietary Allowance
Calcium	10% 100mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	473% 4.26mg	0.9mg per day for Men 19-50 years
Fluoride	10.3% 411μg	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	150% 12mg	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	1481% 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	61.4% 430mg	574% 4020mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	315% 34.6mg	11mg per day for Men 19-50 years
Water	18.5% 684g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice enriched VS Soft White Wheat per 1 kg

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

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

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 1.4 times more Vitamin B9 than Soft White Wheat.
• While 1 kg of Soft White Wheat contains 2.5 times more Vitamin B1, 8.2 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 25.3 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cooked Regular Long-grain White Rice enriched as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kg of Soft White Wheat contains 3.4 times more Calcium, 6.2 times more Copper, 4.5 times more Iron, 7.5 times more Magnesium, 7.2 times more Manganese, 9.3 times more Phosphorus, 12.4 times more Potassium and 7.1 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Soft White Wheat contains 2.6 times more Energy, 7.1 times more Fat, 2.8 times more Omega 3, 12.9 times more Omega 6, 2.7 times more Carbohydrate, 31.8 times more Fiber and 4 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber