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

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Wild Rice	16%	3%	81%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Wild Rice	Recommended Dietary Allowance
Energy	125% 3620kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	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	600% 780g	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	44.7% 17g	163% 62g	38g per day for Men 19-50 years
Protein	146% 82g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	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	743% 8.9mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 68mg	421% 67.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	465% 1860μg	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	1.33% 0.2mg	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 Cake	Wild Rice	Recommended Dietary Allowance
Calcium	14% 140mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	915% 73.2mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	578% 13.3mg	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	619% 4330mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	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	56.4% 6.2mg	542% 59.6mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.1% 77.6g	3700g per day for Men 19-50 years

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

• Enriched Cake White Wheat Flour has 7.8 times more Vitamin B1, 1.6 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Wild Rice.
• While Raw Wild Rice contains 2.3 times more Vitamin B5, 11.8 times more Vitamin B6, 41 times more Vitamin E and 6.3 times more Vitamin K than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour and Raw Wild Rice have similar amounts of Vitamin B3 per 1 kg.
• Both Enriched Cake White Wheat Flour as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Enriched Cake White Wheat Flour has 3.7 times more Iron and 1.8 times more Selenium than Raw Wild Rice.
• While Raw Wild Rice contains 1.5 times more Calcium, 3.8 times more Copper, 11.1 times more Magnesium, 2.1 times more Manganese, 5.1 times more Phosphorus, 4.1 times more Potassium and 9.6 times more Zinc than Enriched Cake White Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Raw Wild Rice contains 1.3 times more Fat, 13.6 times more Omega 3, 8.1 times more Sugars, 3.6 times more Fiber and 1.8 times more Protein than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour and Raw Wild Rice have similar amounts of Energy, Omega 6 and Carbohydrate per 1 kg.
• Both Enriched Cake White Wheat Flour as well as Raw Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.