Comparing Nutrients in 1 pound Durum Wheat VS Cooked parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Durum Wheat	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	53% 1538kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	0.69% 0.5g	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	0.13% 0.091g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	NA	10.7% 4.1g	38g per day for Men 19-50 years
Protein	111% 62g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Cooked parboiled enriched Long-grain White 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	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	54.4% 0.71mg	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	92% 367μg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	15.4% 154mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	35.3% 0.32mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	70% 1.6mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	8.63% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Durum Wheat VS Cooked parboiled enriched Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Durum Wheat versus 1 lb of Cooked parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Durum Wheat vs Cooked parboiled enriched Long-grain White Rice:

• 1 pound of Durum Wheat has 2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.9 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Cooked parboiled enriched Long-grain White Rice.
• While 1 lb of Cooked parboiled enriched Long-grain White Rice contains 1.9 times more Vitamin B9 than Durum Wheat.
• 1 pound of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Durum Wheat as well as Cooked parboiled enriched Long-grain White 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 Cooked parboiled enriched Long-grain White Rice:

• 1 pound of Durum Wheat has 1.8 times more Calcium, 7.9 times more Copper, 1.9 times more Iron, 16 times more Magnesium, 8.5 times more Manganese, 9.2 times more Phosphorus, 7.7 times more Potassium, 9.6 times more Selenium and 11.2 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• 1 pound of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Durum Wheat has 2.8 times more Energy, 6.7 times more Fat, 2.8 times more Omega 3, 12.6 times more Omega 6, 2.7 times more Carbohydrate and 4.7 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• 1 pound of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6