Comparing Nutrients in 1 pound Wheat flour, white, all-purpose, enriched, bleached VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Wild Rice	16%	3%	81%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Wild Rice	Recommended Dietary Allowance
Energy	57% 1651kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	261% 340g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	15.6% 11.3g	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	% 3.04g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	74% 28g	38g per day for Men 19-50 years
Protein	83.7% 47g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	297% 3.56mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	191% 30.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	136% 1.77mg	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	208% 830μg	108% 431μg	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	1.8% 0.27mg	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Wild Rice	Recommended Dietary Allowance
Calcium	6.8% 68mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	264% 2.38mg	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	263% 21mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	262% 6.03mg	2.3mg per day for Men 19-50 years
Molybdenum	379% 171μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	281% 1964mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	246% 27mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Wild Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat flour, white, all-purpose, enriched, bleached versus 1 lb of Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wheat flour, white, all-purpose, enriched, bleached vs Wild Rice:

• 1 pound of Wheat flour, white, all-purpose, enriched, bleached has 6.8 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.9 times more Vitamin B9 than Wild Rice.
• While 1 lb of Raw Wild Rice contains 2.4 times more Vitamin B5, 8.9 times more Vitamin B6 and 13.7 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wild Rice provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin E
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Wheat flour, white, all-purpose, enriched, bleached vs Wild Rice:

• 1 pound of Wheat flour, white, all-purpose, enriched, bleached has 2.4 times more Iron and 12.1 times more Selenium than Wild Rice.
• While 1 lb of Raw Wild Rice contains 1.4 times more Calcium, 3.6 times more Copper, 8 times more Magnesium, 1.9 times more Manganese, 4 times more Phosphorus, 4 times more Potassium and 8.5 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Wild Rice contains 13.6 times more Omega 3, 9.3 times more Sugars, 2.3 times more Fiber and 1.4 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wild Rice offer comparable quantities of Energy, Omega 6 and Carbohydrate per one pound.
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3