Comparing Nutrients in 1 kilogram Wild Rice VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	123% 3570kcal	140% 4050kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	110% 106g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	128% 41g	32g per day for Men 19-50 years
Omega 3	188% 3g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	82.3% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	576% 749g	516% 671g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	% 6.7g	NA	g per day for Men 19-50 years
Fiber	163% 62g	NA	38g per day for Men 19-50 years
Protein	263% 147g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	613% 7.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	379% 4.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	421% 67.3mg	364% 58.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	78.8% 3.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	30.8% 0.4mg	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	238% 950μg	340% 1360μg	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	54.7% 8.2mg	109% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	21% 210mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	582% 5.24mg	111% 1mg	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	245% 19.6mg	881% 70.5mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	578% 13.3mg	267% 6.14mg	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	619% 4330mg	300% 2100mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	451% 6770mg	1500mg per day for Men 19-50 years
Zinc	542% 59.6mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	2.1% 77.6g	2.72% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wild Rice vs Enriched Tortilla Mix White Wheat Flour:

• Raw Wild Rice has 2.7 times more Vitamin B5, 9.8 times more Vitamin B6 and 1.7 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 6.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B9 and 2 times more Vitamin E than Raw Wild Rice.
• Both Raw Wild Rice and Enriched Tortilla Mix White Wheat Flour have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Wild Rice as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Wild Rice vs Enriched Tortilla Mix White Wheat Flour:

• Raw Wild Rice has 5.2 times more Copper, 8.4 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 4.3 times more Potassium and 9.3 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 9.8 times more Calcium, 3.6 times more Iron and 96.7 times more Sodium than Raw Wild Rice.

Comparison of macro-nutrients per 1 kilogram:

• Raw Wild Rice has 2.4 times more Omega 3 and 1.5 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 9.8 times more Fat, 26.3 times more Saturated Fat and 3.7 times more Omega 6 than Raw Wild Rice.
• Both Raw Wild Rice and Enriched Tortilla Mix White Wheat Flour have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Wild Rice as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.