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

Macros Ratio

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

Macro Nutrients

	Durum Wheat	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	117% 3390kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	54.7% 9.3g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	547% 711g	200% 261g	130g per day for Men 19-50 years
Sugars	NA	1.5% 1.1g	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	0.28% 0.2g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	NA	23.7% 9g	38g per day for Men 19-50 years
Protein	244% 137g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Cooked parboiled enriched Long-grain White 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	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	421% 67.4mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.35mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.2mg	120% 1.56mg	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	203% 810μg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	34% 340mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	614% 5.53mg	77.8% 0.7mg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1310% 30mg	154% 3.54mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	1625% 894μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	378% 41.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	2.96% 109g	19% 704g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 kilogram of Durum Wheat has 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 kilogram of Durum Wheat has 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