Comparing Nutrients in 1 kilogram Enriched white Wheat flour for bread VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Energy	124% 3610kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	40.3% 6.85g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	558% 725g	164% 213g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	10% 7.3g	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	2.76% 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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	63% 24g	47.4% 18g	38g per day for Men 19-50 years
Protein	214% 120g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	677% 8.1mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	394% 5.12mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	472% 75.5mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	104% 1.35mg	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	458% 1830μg	65% 260μg	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	26.7% 4mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	15% 150mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	134% 1.2mg	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	551% 44mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	123% 2.82mg	2.3mg per day for Men 19-50 years
Molybdenum	813% 366μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	139% 970mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	722% 397μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	3.6% 134g	20% 739g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Cooked Wild Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched white Wheat flour for bread versus 1 kg of Cooked Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched white Wheat flour for bread vs Cooked Wild Rice:

• 1 kilogram of Enriched white Wheat flour for bread has 15.6 times more Vitamin B1, 5.9 times more Vitamin B2, 5.9 times more Vitamin B3, 2.8 times more Vitamin B5, 7 times more Vitamin B9 and 1.7 times more Vitamin E than Cooked Wild Rice.
• While 1 kg of Cooked Wild Rice contains 3.6 times more Vitamin B6 than Enriched white Wheat flour for bread.
• 1 kilogram of Cooked Wild Rice have insufficient amounts of Vitamin E
• Both Enriched white Wheat flour for bread as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Enriched white Wheat flour for bread vs Cooked Wild Rice:

• 1 kilogram of Enriched white Wheat flour for bread has 1.5 times more Copper, 7.4 times more Iron, 2.8 times more Manganese and 49.6 times more Selenium than Cooked Wild Rice.
• While 1 kg of Cooked Wild Rice contains 1.3 times more Magnesium and 1.6 times more Zinc than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Cooked Wild Rice contain similar levels of Phosphorus and Potassium per one kilogram.
• 1 kilogram of Cooked Wild Rice lack sufficient amounts of Selenium
• Both Enriched white Wheat flour for bread as well as Cooked Wild Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched white Wheat flour for bread has 3.6 times more Energy, 5.8 times more Omega 6, 3.4 times more Carbohydrate, 1.3 times more Fiber and 3 times more Protein than Cooked Wild Rice.
• While 1 kg of Cooked Wild Rice contains 2.2 times more Omega 3 than Enriched white Wheat flour for bread.
• 1 kilogram of Cooked Wild Rice provide inadequate amounts of Omega 6