Comparing Nutrients in 1 pound Dry parboiled enriched Long-grain White Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Energy	58.5% 1696kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	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	282% 367g	248% 323g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	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	0.13% 0.091g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	61% 34g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White 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	228% 2.74mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	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	291% 1166μg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	32.2% 322mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	189% 15mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	99% 694mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	23.2% 789mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	737% 406μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	172% 19mg	11mg per day for Men 19-50 years
Water	1.2% 44.7g	1.34% 49.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry parboiled enriched Long-grain White Rice VS Durum Wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry parboiled enriched Long-grain White Rice versus 1 lb of Durum Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry parboiled enriched Long-grain White Rice vs Durum Wheat:

• 1 pound of Dry parboiled enriched Long-grain White Rice has 1.4 times more Vitamin B1 and 6 times more Vitamin B9 than Durum Wheat.
• While 1 lb of Durum Wheat contains 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Durum Wheat provide similar amounts of Vitamin B6 per one pound.
• Both Dry parboiled enriched Long-grain White Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry parboiled enriched Long-grain White Rice vs Durum Wheat:

• 1 pound of Dry parboiled enriched Long-grain White Rice has 2.1 times more Calcium than Durum Wheat.
• While 1 lb of Durum Wheat contains 1.9 times more Copper, 5.3 times more Magnesium, 2.9 times more Manganese, 3.3 times more Phosphorus, 2.5 times more Potassium, 4.5 times more Selenium and 4.1 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Durum Wheat contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Durum Wheat contains 2.4 times more Fat, 2.8 times more Omega 3, 3 times more Omega 6 and 1.8 times more Protein than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Durum Wheat offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6