Comparing Nutrients in 1 pound Dry instant Long-grain White Rice, enriched VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Soft White Wheat	Recommended Dietary Allowance
Energy	59.4% 1724kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	21.3% 3.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	263% 342g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	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	0.13% 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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	152% 57.6g	38g per day for Men 19-50 years
Protein	63.3% 35.5g	86.6% 48.5g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	350% 4.2mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 31.8mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	77% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	132% 1.7mg	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	312% 1247μg	46.5% 186μg	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	1.2% 0.18mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Soft White Wheat	Recommended Dietary Allowance
Calcium	9.98% 100mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	215% 1.93mg	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	357% 28.6mg	304% 24.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	672% 15.4mg	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	76.5% 535mg	260% 1823mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	58% 1973mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	1.03% 38g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Soft White Wheat per 1 lb

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

Lets compare vitamin content per 1 pound of Dry instant Long-grain White Rice, enriched vs Soft White Wheat:

• 1 pound of Dry instant Long-grain White Rice, enriched has 2.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 6.7 times more Vitamin B9 than Soft White Wheat.
• While 1 lb of Soft White Wheat contains 3.8 times more Vitamin B2, 2 times more Vitamin B5, 3.1 times more Vitamin B6 and 25.3 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• 1 pound of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin E
• Both Dry instant Long-grain White Rice, enriched as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Dry instant Long-grain White Rice, enriched vs Soft White Wheat:

• 1 lb of Soft White Wheat contains 1.5 times more Calcium, 2.4 times more Copper, 6.4 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 16.1 times more Potassium and 2.4 times more Zinc than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Soft White Wheat contain similar levels of Iron per one pound.
• 1 pound of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Soft White Wheat contains 2.1 times more Fat, 2.1 times more Omega 3, 4 times more Omega 6, 6.7 times more Fiber and 1.4 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Soft White Wheat offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6