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

Macros Ratio

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

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Whole Wheat Flour	Recommended Dietary Allowance
Energy	58% 1678kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.2g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	21.6% 3.68g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 357g	251% 326g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	2.57% 1.86g	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	0.31% 0.23g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 1.63g	g per day for Men 19-50 years
Fiber	41.8% 16g	128% 48.5g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	107% 60g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Whole Wheat Flour	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	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.06mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	142% 1.85mg	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	50% 200μg	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	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	207% 1.86mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	802% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	590% 265μg	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	231% 1619mg	700mg per day for Men 19-50 years
Potassium	29.2% 993mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	510% 280μg	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	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	1.3% 48.7g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Whole Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of UNCLE BEN'S Dry Parboiled Brown Rice versus 1 lb of Whole Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice has 1.5 times more Vitamin B5 than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B9 and 7.9 times more Vitamin E than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Whole Wheat Flour provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin E
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 lb of Whole-grain Wheat Flour contains 4.3 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Selenium and 1.3 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Whole-grain Wheat Flour contains 2.8 times more Omega 3, 1.3 times more Omega 6, 3.1 times more Fiber and 1.7 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Whole Wheat Flour offer comparable quantities of Energy, Fat and Carbohydrate per one pound.
• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3