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

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Wild Rice	16%	3%	81%

Macro Nutrients

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Energy	56.5% 1637kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	7.76% 7.53g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	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	253% 329g	261% 340g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	28.6% 11g	74% 28g	38g per day for Men 19-50 years
Protein	97% 54.3g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	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	307% 3.7mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.32mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.3mg	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	13% 0.17mg	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	12% 1.8mg	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

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Calcium	6.8% 68mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	250% 20mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	262% 6.03mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	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	35% 3.86mg	246% 27mg	11mg per day for Men 19-50 years
Water	1.64% 60.6g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS 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 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 Wild Rice:

• 1 pound of Enriched white Wheat flour for bread has 7.1 times more Vitamin B1, 2 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, 10.6 times more Vitamin B6 and 2.1 times more Vitamin E than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice provide similar amounts of Vitamin B3 per one pound.
• Both Enriched white Wheat flour for bread 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 Enriched white Wheat flour for bread vs Wild Rice:

• 1 pound of Enriched white Wheat flour for bread has 2.3 times more Iron and 14.2 times more Selenium than Wild Rice.
• While 1 lb of Raw Wild Rice contains 1.4 times more Calcium, 2.9 times more Copper, 7.1 times more Magnesium, 1.7 times more Manganese, 4.5 times more Phosphorus, 4.3 times more Potassium and 7 times more Zinc than Enriched white Wheat flour for bread.
• 1 pound of Enriched white Wheat flour for bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched white Wheat flour for bread has 1.8 times more Omega 6 than Wild Rice.
• While 1 lb of Raw Wild Rice contains 7 times more Omega 3, 8.1 times more Sugars and 2.6 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice offer comparable quantities of Energy, Carbohydrate and Protein per one pound.