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

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Durum Wheat	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	53% 1538kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.23g	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	4.77% 1.8g	38g per day for Men 19-50 years
Protein	111% 62g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Cooked Regular Long-grain White Rice enriched	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	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	32.4% 0.42mg	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	65.8% 263μg	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	1.2% 0.18mg	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 Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	15.4% 154mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	34.8% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.66% 186μg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	93% 2.14mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	8.4% 310g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Durum Wheat has 2.6 times more Vitamin B1, 9.3 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 4.5 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• While 1 lb of Cooked Regular Long-grain White Rice enriched contains 1.3 times more Vitamin B9 than Durum Wheat.
• 1 pound of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Durum Wheat as well as Cooked Regular Long-grain White Rice enriched 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 Regular Long-grain White Rice enriched:

• 1 pound of Durum Wheat has 3.4 times more Calcium, 8 times more Copper, 2.9 times more Iron, 12 times more Magnesium, 6.4 times more Manganese, 11.8 times more Phosphorus, 12.3 times more Potassium, 11.9 times more Selenium and 8.5 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 1 pound of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Durum Wheat has 2.6 times more Energy, 8.8 times more Fat, 3.7 times more Omega 3, 15 times more Omega 6, 2.5 times more Carbohydrate and 5.1 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 1 pound of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6