Comparing Nutrients in 1 kilogram Enriched Regular Long-grain White Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Energy	126% 3650kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	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	615% 800g	547% 711g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	NA	38g per day for Men 19-50 years
Protein	127% 71.3g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular 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	480% 5.76mg	349% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	421% 67.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	187% 9.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	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	578% 2310μg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	28% 280mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	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	539% 43mg	440% 35.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	473% 11mg	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	164% 1150mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	1625% 894μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	378% 41.6mg	11mg per day for Men 19-50 years
Water	3.14% 116g	2.96% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Durum Wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Regular 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 Enriched Regular Long-grain White Rice vs Durum Wheat:

• 1 kilogram of Enriched Regular Long-grain White Rice has 1.4 times more Vitamin B1 and 5.4 times more Vitamin B9 than Durum Wheat.
• While 1 kg of Durum Wheat contains 2.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat provide similar amounts of Vitamin B5 per one kilogram.
• Both Enriched Regular 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 Enriched Regular Long-grain White Rice vs Durum Wheat:

• 1 kilogram of Enriched Regular Long-grain White Rice has 1.2 times more Iron than Durum Wheat.
• While 1 kg of Durum Wheat contains 2.5 times more Copper, 5.8 times more Magnesium, 2.8 times more Manganese, 4.4 times more Phosphorus, 3.7 times more Potassium, 5.9 times more Selenium and 3.8 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Durum Wheat contains 3.7 times more Fat, 1.5 times more Omega 3, 6.4 times more Omega 6 and 1.9 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6