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

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Soft White Wheat	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	117% 3400kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	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	580% 754g	622% 809g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	334% 127g	47.4% 18g	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	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	342% 4.1mg	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.78mg	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	103% 410μg	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	67.3% 10mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	34% 340mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	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	671% 53.7mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	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	574% 4020mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	NA	362% 199μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	315% 34.6mg	93% 10mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.66% 99g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Soft White Wheat 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 Soft White Wheat vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Soft White Wheat has 2.1 times more Vitamin B2, 1.3 times more Vitamin B5 and 33.7 times more Vitamin E than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 1.5 times more Vitamin B1 and 6.3 times more Vitamin B9 than Soft White Wheat.
• Both Soft White Wheat and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin E
• Both Soft White Wheat as well as Dry parboiled enriched Long-grain White 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 Soft White Wheat vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Soft White Wheat has 1.5 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium and 3.4 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 2.1 times more Calcium than Soft White Wheat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soft White Wheat has 1.9 times more Fat, 2.1 times more Omega 3, 2.6 times more Omega 6, 7.1 times more Fiber and 1.4 times more Protein than Dry parboiled enriched Long-grain White Rice.
• Both Soft White Wheat and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6