Comparing Nutrients in 1 kilogram Soft White Wheat VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Brown Rice	8%	7%	85%

Macro Nutrients

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Energy	117% 3400kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	586% 762g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	NA	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	NA	g per day for Men 19-50 years
Fiber	334% 127g	89.5% 34g	38g per day for Men 19-50 years
Protein	191% 107g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	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	342% 4.1mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	269% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.78mg	392% 5.1mg	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	103% 410μg	50% 200μg	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	67.3% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Calcium	34% 340mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	308% 2.77mg	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	671% 53.7mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	1627% 37.4mg	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	574% 4020mg	377% 2640mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	315% 34.6mg	184% 20mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soft White Wheat vs Brown Rice:

• Soft White Wheat has 2.5 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Soft White Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Soft White Wheat vs Brown Rice:

• Soft White Wheat has 1.5 times more Copper, 3 times more Iron, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.6 times more Magnesium than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Calcium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soft White Wheat has 3.7 times more Fiber and 1.4 times more Protein than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.3 times more Fat and 1.5 times more Saturated Fat than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 1 kg.
• Both Soft White Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.