Comparing Nutrients in 1 pound Durum Wheat VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Durum Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	53% 1538kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	6.8% 2.2g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	21.6% 3.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	275% 357g	130g per day for Men 19-50 years
Sugars	NA	3.13% 2.27g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	NA	41.8% 16g	38g per day for Men 19-50 years
Protein	111% 62g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	UNCLE BEN'S Dry Parboiled 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	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	81% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	142% 1.85mg	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	16% 63.5μg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	15.4% 154mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	165% 1.5mg	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	200% 16mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	587% 13.5mg	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	178% 1247mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	29.2% 993mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Durum Wheat VS UNCLE BEN'S Dry Parboiled Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Durum Wheat versus 1 lb of UNCLE BEN'S Dry Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Durum Wheat vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 1 pound of Durum Wheat has 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.1 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• Both Durum Wheat as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Durum Wheat vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 1 pound of Durum Wheat has 4.3 times more Calcium, 1.7 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium, 3.5 times more Selenium and 2.1 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice contain similar levels of Manganese per one pound.
• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Durum Wheat has 1.8 times more Omega 3 and 1.8 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per one pound.
• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3