Comparing Nutrients in 1 kilogram Wheat Germ VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Wheat Germ	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	124% 3600kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	452% 7.23g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	311% 53g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	398% 518g	622% 809g	130g per day for Men 19-50 years
Sugars	NA	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	347% 132g	47.4% 18g	38g per day for Men 19-50 years
Protein	413% 232g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1568% 19mg	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	384% 5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	426% 68mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	452% 22.6mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1000% 13mg	348% 4.5mg	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	703% 2810μg	643% 2570μg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	39% 390mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	884% 7.96mg	316% 2.84mg	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	783% 62.6mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	569% 2390mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	5783% 133mg	450% 10.4mg	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	1203% 8420mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	262% 8920mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	1440% 792μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1117% 123mg	93% 10mg	11mg per day for Men 19-50 years
Water	3% 111g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Dry parboiled enriched Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Wheat Germ versus 1 kg of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Wheat Germ vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Wheat Germ has 3.1 times more Vitamin B1, 10 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Dry parboiled enriched Long-grain White Rice.
• Both Wheat Germ and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B9 per one kilogram.
• Both Crude Wheat Germ as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Wheat Germ vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Wheat Germ has 2.8 times more Copper, 1.9 times more Iron, 8.9 times more Magnesium, 12.9 times more Manganese, 5.5 times more Phosphorus, 5.1 times more Potassium, 4 times more Selenium and 12 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 1.8 times more Calcium than Crude Wheat Germ.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat Germ has 9.4 times more Fat, 5.7 times more Saturated Fat, 42.5 times more Omega 3, 17.3 times more Omega 6, 7.3 times more Fiber and 3.1 times more Protein than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 1.6 times more Carbohydrate than Crude Wheat Germ.
• Both Wheat Germ and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6