Comparing Nutrients in 1 kilogram Durum Wheat VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Brown Rice	8%	7%	85%

Macro Nutrients

	Durum Wheat	Brown Rice	Recommended Dietary Allowance
Energy	117% 3390kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	54.7% 9.3g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	547% 711g	586% 762g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	89.5% 34g	38g per day for Men 19-50 years
Protein	244% 137g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	349% 4.2mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	421% 67.4mg	269% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.35mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.2mg	392% 5.1mg	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	108% 430μg	50% 200μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Brown Rice	Recommended Dietary Allowance
Calcium	34% 340mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	614% 5.53mg	308% 2.77mg	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	440% 35.2mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	1310% 30mg	1627% 37.4mg	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	726% 5080mg	377% 2640mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	1625% 894μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	378% 41.6mg	184% 20mg	11mg per day for Men 19-50 years
Water	2.96% 109g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Durum Wheat vs Brown Rice:

• Durum Wheat has 2.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.6 times more Vitamin B5 than Durum Wheat.
• Both Durum Wheat and Raw Medium-grain Brown Rice have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Durum Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Durum Wheat vs Brown Rice:

• Durum Wheat has 2 times more Copper, 2 times more Iron, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Raw Medium-grain Brown Rice.
• Both Durum Wheat and Raw Medium-grain Brown Rice have similar amounts of Calcium, Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Durum Wheat has 1.8 times more Protein than Raw Medium-grain Brown Rice.
• Both Durum Wheat and Raw Medium-grain Brown Rice have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Carbohydrate per 1 kg.
• Both Durum Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.