Comparing Nutrients in 1 kilogram Soft White Wheat VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Soft White Wheat	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	117% 3400kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	217% 282g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	0.69% 0.5g	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	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	10.5% 4g	38g per day for Men 19-50 years
Protein	191% 107g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Cooked Regular Long-grain White Rice enriched	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	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.78mg	71.5% 0.93mg	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	145% 580μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	34% 340mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.3% 411μg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	205% 4.7mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	NA	136% 75μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	315% 34.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.8% 104g	18.5% 684g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft White Wheat VS Cooked Regular Long-grain White Rice enriched per 1 kg

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

Lets compare vitamin content per 1 kilogram of Soft White Wheat vs Cooked Regular Long-grain White Rice enriched:

• 1 kilogram of Soft White Wheat has 2.5 times more Vitamin B1, 8.2 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 25.3 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• While 1 kg of Cooked Regular Long-grain White Rice enriched contains 1.4 times more Vitamin B9 than Soft White Wheat.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin E
• Both Soft White Wheat as well as Cooked Regular Long-grain White Rice enriched 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 Cooked Regular Long-grain White Rice enriched:

• 1 kilogram of Soft White Wheat has 3.4 times more Calcium, 6.2 times more Copper, 4.5 times more Iron, 7.5 times more Magnesium, 7.2 times more Manganese, 9.3 times more Phosphorus, 12.4 times more Potassium and 7.1 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soft White Wheat has 2.6 times more Energy, 7.1 times more Fat, 2.8 times more Omega 3, 12.9 times more Omega 6, 2.7 times more Carbohydrate, 31.8 times more Fiber and 4 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber