Comparing Nutrients in 1 pound Durum Wheat VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Brown Rice	8%	7%	85%

Macro Nutrients

	Durum Wheat	Brown Rice	Recommended Dietary Allowance
Energy	53% 1538kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	266% 346g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	40.6% 15.4g	38g per day for Men 19-50 years
Protein	111% 62g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	178% 2.3mg	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	48.8% 195μg	22.7% 91μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Brown Rice	Recommended Dietary Allowance
Calcium	15.4% 154mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	140% 1.26mg	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	200% 16mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	154% 649mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	738% 17mg	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	329% 2304mg	171% 1197mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	83.3% 9.16mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Durum Wheat vs Brown Rice:

• Durum Wheat has 2.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.6 times more Vitamin B5 than Durum Wheat.
• Both Durum Wheat and Raw Medium-grain Brown Rice have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Durum Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Durum Wheat vs Brown Rice:

• Durum Wheat has 2 times more Copper, 2 times more Iron, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Raw Medium-grain Brown Rice.
• Both Durum Wheat and Raw Medium-grain Brown Rice have similar amounts of Calcium, Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Durum Wheat has 1.8 times more Protein than Raw Medium-grain Brown Rice.
• Both Durum Wheat and Raw Medium-grain Brown Rice have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Carbohydrate per 1 lb.
• Both Durum Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.