Comparing Nutrients in 1 pound UNCLE BENS Cooked Parboiled Brown Rice VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	23% 667kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	3% 0.97g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	244% 317g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	5.76% 4.17g	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	0% 0g	0.19% 0.14g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.68g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	25% 14g	124% 69.5g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.63mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	15.7% 0.2mg	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	4.54% 18μg	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	98% 0.88mg	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	30% 2.4mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	225% 5.17mg	112% 2.6mg	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	62.2% 435mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	232% 127μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	7.9% 292g	1.58% 58.3g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BENS Cooked Parboiled Brown Rice VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of UNCLE BENS Cooked Parboiled Brown Rice versus 1 lb of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of UNCLE BENS Cooked Parboiled Brown Rice vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice has 1.6 times more Vitamin B3 and 2.4 times more Vitamin B6 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 lb of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 2 times more Vitamin B1, 1.6 times more Vitamin B5 and 7.8 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B2 per one pound.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for UNCLE BENS Cooked Parboiled Brown Rice vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice has 2 times more Manganese than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 lb of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 1.5 times more Copper, 2.4 times more Iron, 1.3 times more Phosphorus, 2 times more Potassium, 3 times more Selenium and 1.5 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain similar levels of Magnesium per one pound.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.5 times more Energy, 2.7 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fiber and 5 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in one pound.