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

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Wheat Germ	Recommended Dietary Allowance
Energy	57% 1656kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	23.6% 7.55g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	205% 3.28g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	181% 235g	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	158% 60g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Wheat Germ	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	711% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	205% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	454% 5.9mg	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	319% 1275μg	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	Wheat Germ	Recommended Dietary Allowance
Calcium	12.7% 127mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	401% 3.6mg	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	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	2623% 60.3mg	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	546% 3819mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	119% 4046mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	653% 359μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	507% 55.7mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.36% 50.4g	3700g per day for Men 19-50 years

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

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

• 1 lb of Crude Wheat Germ contains 3.3 times more Vitamin B1, 10.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 7.9 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Wheat Germ provide similar amounts of Vitamin B9 per one pound.
• Both Enriched Regular Long-grain White Rice as well as Crude Wheat Germ 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 Wheat Germ:

• 1 lb of Crude Wheat Germ contains 1.4 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 9.6 times more Magnesium, 12.2 times more Manganese, 7.3 times more Phosphorus, 7.8 times more Potassium, 5.2 times more Selenium and 11.3 times more Zinc than Enriched Regular Long-grain White Rice.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Regular Long-grain White Rice has 1.5 times more Carbohydrate than Wheat Germ.
• While 1 lb of Crude Wheat Germ contains 14.7 times more Fat, 9.3 times more Saturated Fat, 23.3 times more Omega 3, 36.2 times more Omega 6, 10.2 times more Fiber and 3.2 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Wheat Germ offer comparable quantities of Energy per one pound.
• 1 pound of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6