Comparing Nutrients in 1 pound Enriched white Wheat flour for bread VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Energy	56.5% 1637kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	7.76% 7.53g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	74.5% 97g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	4.57% 3.3g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	28.6% 11g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	97% 54.3g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.32mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.3mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	47% 0.61mg	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	29.5% 118μg	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	12% 1.8mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	6.8% 68mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	61% 0.55mg	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	250% 20mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	55.6% 1.28mg	2.3mg per day for Men 19-50 years
Molybdenum	369% 166μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 440mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	1.64% 60.6g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Cooked Wild Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched white Wheat flour for bread versus 1 lb of Cooked Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched white Wheat flour for bread vs Cooked Wild Rice:

• 1 pound of Enriched white Wheat flour for bread has 15.6 times more Vitamin B1, 5.9 times more Vitamin B2, 5.9 times more Vitamin B3, 2.8 times more Vitamin B5, 7 times more Vitamin B9 and 1.7 times more Vitamin E than Cooked Wild Rice.
• While 1 lb of Cooked Wild Rice contains 3.6 times more Vitamin B6 than Enriched white Wheat flour for bread.
• 1 pound of Cooked Wild Rice have insufficient amounts of Vitamin E
• Both Enriched white Wheat flour for bread as well as Cooked 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 Enriched white Wheat flour for bread vs Cooked Wild Rice:

• 1 pound of Enriched white Wheat flour for bread has 1.5 times more Copper, 7.4 times more Iron, 2.8 times more Manganese and 49.6 times more Selenium than Cooked Wild Rice.
• While 1 lb of Cooked Wild Rice contains 1.3 times more Magnesium and 1.6 times more Zinc than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Cooked Wild Rice contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Cooked Wild Rice lack sufficient amounts of Selenium
• Both Enriched white Wheat flour for bread as well as Cooked Wild Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched white Wheat flour for bread has 3.6 times more Energy, 5.8 times more Omega 6, 3.4 times more Carbohydrate, 1.3 times more Fiber and 3 times more Protein than Cooked Wild Rice.
• While 1 lb of Cooked Wild Rice contains 2.2 times more Omega 3 than Enriched white Wheat flour for bread.
• 1 pound of Cooked Wild Rice provide inadequate amounts of Omega 6