Comparing Nutrients in 1 kilogram Whole Wheat Flour VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Whole Wheat Flour	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	117% 3400kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	47.7% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	605% 787g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	6.9% 5g	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	0.69% 0.5g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 5g	g per day for Men 19-50 years
Fiber	282% 107g	92% 35g	38g per day for Men 19-50 years
Protein	236% 132g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	418% 5mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	311% 49.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	179% 8.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	313% 4.07mg	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	110% 440μg	35% 140μg	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	47.3% 7.1mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	34% 340mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	363% 3.27mg	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	450% 36mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	1768% 40.7mg	1293% 29.8mg	2.3mg per day for Men 19-50 years
Molybdenum	1300% 585μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	510% 3570mg	393% 2750mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	1124% 618μg	458% 252μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS UNCLE BEN'S Dry Parboiled Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Wheat Flour versus 1 kg of UNCLE BEN'S Dry Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Wheat Flour vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 1 kilogram of Whole Wheat Flour has 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B9 and 7.9 times more Vitamin E than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 1 kg of UNCLE BEN'S Dry Parboiled Brown Rice contains 1.5 times more Vitamin B5 than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and UNCLE BEN'S Dry Parboiled Brown Rice provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin E
• Both Whole-grain Wheat Flour as well as UNCLE BEN'S Dry Parboiled Brown 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 Whole Wheat Flour vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 1 kilogram of Whole Wheat Flour has 4.3 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Selenium and 1.3 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Wheat Flour has 2.8 times more Omega 3, 1.3 times more Omega 6, 3.1 times more Fiber and 1.7 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Whole Wheat Flour and UNCLE BEN'S Dry Parboiled Brown Rice offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.
• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3