Comparing Nutrients in 1 pound Enriched Regular Long-grain White Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Energy	57% 1656kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	279% 363g	248% 323g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	NA	38g per day for Men 19-50 years
Protein	57.8% 32.3g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular 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	218% 2.6mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	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	262% 1048μg	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	3.33% 0.5mg	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

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	12.7% 127mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	244% 19.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	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	74.5% 522mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	737% 406μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	172% 19mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.34% 49.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Durum Wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Regular 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 Enriched Regular Long-grain White Rice vs Durum Wheat:

• 1 pound of Enriched Regular Long-grain White Rice has 1.4 times more Vitamin B1 and 5.4 times more Vitamin B9 than Durum Wheat.
• While 1 lb of Durum Wheat contains 2.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat provide similar amounts of Vitamin B5 per one pound.
• Both Enriched Regular 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 Enriched Regular Long-grain White Rice vs Durum Wheat:

• 1 pound of Enriched Regular Long-grain White Rice has 1.2 times more Iron than Durum Wheat.
• While 1 lb of Durum Wheat contains 2.5 times more Copper, 5.8 times more Magnesium, 2.8 times more Manganese, 4.4 times more Phosphorus, 3.7 times more Potassium, 5.9 times more Selenium and 3.8 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Durum Wheat contains 3.7 times more Fat, 1.5 times more Omega 3, 6.4 times more Omega 6 and 1.9 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6