Comparing Nutrients in 1 kilogram Enriched White Wheat Flour for Cake VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Cooked Wild Rice	Recommended Dietary Allowance
Energy	125% 3620kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	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	600% 780g	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	44.7% 17g	47.4% 18g	38g per day for Men 19-50 years
Protein	146% 82g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	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	743% 8.9mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 68mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	465% 1860μg	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	1.33% 0.2mg	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 Cake	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	14% 140mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	915% 73.2mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	123% 2.82mg	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	121% 850mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	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	56.4% 6.2mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	3.4% 125g	20% 739g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enriched White Wheat Flour for Cake vs Cooked Wild Rice:

• Enriched Cake White Wheat Flour has 17.2 times more Vitamin B1, 4.9 times more Vitamin B2, 5.3 times more Vitamin B3, 3 times more Vitamin B5 and 7.2 times more Vitamin B9 than Cooked Wild Rice.
• While Cooked Wild Rice contains 4.1 times more Vitamin B6 and 12 times more Vitamin E than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Enriched White Wheat Flour for Cake vs Cooked Wild Rice:

• Enriched Cake White Wheat Flour has 4.7 times more Calcium, 12.2 times more Iron, 2.2 times more Manganese and 6.1 times more Selenium than Cooked Wild Rice.
• While Cooked Wild Rice contains 2 times more Magnesium, 2.2 times more Zinc and 5.9 times more Water than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour and Cooked Wild Rice have similar amounts of Copper, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Cake White Wheat Flour has 3.6 times more Energy, 3 times more Omega 6, 3.7 times more Carbohydrate and 2.1 times more Protein than Cooked Wild Rice.
• While Cooked Wild Rice contains 4.3 times more Omega 3 and 2.4 times more Sugars than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour and Cooked Wild Rice have similar amounts of Fiber per 1 kg.
• Both Enriched Cake White Wheat Flour as well as Cooked Wild Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.