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

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Wild Rice	16%	3%	81%

Macro Nutrients

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Energy	124% 3610kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	40.3% 6.85g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	558% 725g	576% 749g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	34.5% 25g	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	% 6.7g	g per day for Men 19-50 years
Fiber	63% 24g	163% 62g	38g per day for Men 19-50 years
Protein	214% 120g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	677% 8.1mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	394% 5.12mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	472% 75.5mg	421% 67.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	301% 3.9mg	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	238% 950μg	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	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Calcium	15% 150mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	582% 5.24mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	578% 13.3mg	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	619% 4330mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	722% 397μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	542% 59.6mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.1% 77.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS 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 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 Wild Rice:

• 1 kilogram of Enriched white Wheat flour for bread has 7.1 times more Vitamin B1, 2 times more Vitamin B2 and 1.9 times more Vitamin B9 than Wild Rice.
• While 1 kg of Raw Wild Rice contains 2.4 times more Vitamin B5, 10.6 times more Vitamin B6 and 2.1 times more Vitamin E than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice provide similar amounts of Vitamin B3 per one kilogram.
• Both Enriched white Wheat flour for bread as well as Raw 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 Wild Rice:

• 1 kilogram of Enriched white Wheat flour for bread has 2.3 times more Iron and 14.2 times more Selenium than Wild Rice.
• While 1 kg of Raw Wild Rice contains 1.4 times more Calcium, 2.9 times more Copper, 7.1 times more Magnesium, 1.7 times more Manganese, 4.5 times more Phosphorus, 4.3 times more Potassium and 7 times more Zinc than Enriched white Wheat flour for bread.
• 1 kilogram of Enriched white Wheat flour for bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched white Wheat flour for bread has 1.8 times more Omega 6 than Wild Rice.
• While 1 kg of Raw Wild Rice contains 7 times more Omega 3, 8.1 times more Sugars and 2.6 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.