Comparing Nutrients in 1 pound UNCLE BEN'S Dry Parboiled Brown Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Durum Wheat	15%	6%	79%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Durum Wheat	Recommended Dietary Allowance
Energy	58% 1678kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.2g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	21.6% 3.68g	25% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 357g	248% 323g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	NA	38g per day for Men 19-50 years
Protein	61.6% 34.5g	111% 62g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.06mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	146% 1.9mg	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	16% 63.5μg	48.8% 195μg	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	2.72% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	279% 2.5mg	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	65.8% 5.26mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	594% 13.7mg	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	178% 1247mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	29.2% 993mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	737% 406μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	172% 19mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	1.34% 49.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice vs Durum Wheat:

• Durum Wheat contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.1 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Durum Wheat have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for UNCLE BEN'S Dry Parboiled Brown Rice vs Durum Wheat:

• Durum Wheat contains 4.3 times more Calcium, 1.7 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium, 3.5 times more Selenium and 2.1 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Durum Wheat have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Durum Wheat contains 1.8 times more Omega 3 and 1.8 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Durum Wheat have similar amounts of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per 1 lb.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.