Comparing Nutrients in 1 pound Cooked Regular Long-grain White Rice enriched VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Soft White Wheat	Recommended Dietary Allowance
Energy	20.3% 590kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	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	98% 128g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	152% 57.6g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	86.6% 48.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular 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	61.6% 0.74mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	77% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	65.8% 263μg	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% 0μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Soft White Wheat	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	215% 1.93mg	0.9mg per day for Men 19-50 years
Fluoride	4.66% 186μg	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	68% 5.44mg	304% 24.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	28% 195mg	260% 1823mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	58% 1973mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	8.4% 310g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice enriched VS Soft White Wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Regular 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 Cooked Regular Long-grain White Rice enriched vs Soft White Wheat:

• 1 pound of Cooked Regular Long-grain White Rice enriched has 1.4 times more Vitamin B9 than Soft White Wheat.
• While 1 lb of Soft White Wheat contains 2.5 times more Vitamin B1, 8.2 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 25.3 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• 1 pound of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cooked Regular 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 Cooked Regular Long-grain White Rice enriched vs Soft White Wheat:

• 1 lb of Soft White Wheat contains 3.4 times more Calcium, 6.2 times more Copper, 4.5 times more Iron, 7.5 times more Magnesium, 7.2 times more Manganese, 9.3 times more Phosphorus, 12.4 times more Potassium and 7.1 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 1 pound of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Soft White Wheat contains 2.6 times more Energy, 7.1 times more Fat, 2.8 times more Omega 3, 12.9 times more Omega 6, 2.7 times more Carbohydrate, 31.8 times more Fiber and 4 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 1 pound of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber