Comparing Nutrients in 1 kilogram Whole Soft Wheat Flour VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Whole Soft Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	114% 3320kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	NA	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	573% 745g	241% 313g	130g per day for Men 19-50 years
Sugars	14% 10g	2.07% 1.5g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	345% 131g	44.7% 17g	38g per day for Men 19-50 years
Protein	172% 96g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.97mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	334% 53.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	84.6% 1.1mg	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	70% 280μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.3% 5.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	33% 330mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	528% 4.75mg	143% 1.3mg	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	464% 37mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	1478% 34mg	496% 11.4mg	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	461% 3230mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	116% 3940mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	269% 29.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.36% 124g	17.4% 644g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Soft Wheat Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• Soft Wheat Whole Grain Flour has 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin E and 4.8 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.

Comparing minerals per 1 kilogram for Whole Soft Wheat Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• Soft Wheat Whole Grain Flour has 11 times more Calcium, 3.7 times more Copper, 7 times more Iron, 3 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 6.5 times more Potassium, 1.4 times more Selenium and 3.8 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 5.2 times more Water than Soft Wheat Whole Grain Flour.

Comparison of macro-nutrients per 1 kilogram:

• Soft Wheat Whole Grain Flour has 2.3 times more Energy, 2.3 times more Fat, 2 times more Saturated Fat, 2.4 times more Carbohydrate, 6.8 times more Sugars, 7.7 times more Fiber and 3.1 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Soft Wheat Whole Grain Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Glucose and Sucrose in 1 kg.