Comparing Nutrients in 1 pound Enriched White Wheat Flour for Cake VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Cooked Wild Rice	Recommended Dietary Allowance
Energy	56.6% 1642kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	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	272% 354g	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	20.3% 7.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	66.4% 37g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	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	337% 4.05mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.08mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	211% 844μg	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	0.6% 0.091mg	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 Cake	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	415% 33.2mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	55.6% 1.28mg	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	55% 386mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	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	25.6% 2.8mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	1.53% 56.7g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched White Wheat Flour for Cake VS Cooked Wild Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched White Wheat Flour for Cake 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 Cake vs Cooked Wild Rice:

• 1 pound of Enriched White Wheat Flour for Cake has 17.2 times more Vitamin B1, 4.9 times more Vitamin B2, 5.3 times more Vitamin B3, 3 times more Vitamin B5 and 7.2 times more Vitamin B9 than Cooked Wild Rice.
• While 1 lb of Cooked Wild Rice contains 4.1 times more Vitamin B6 than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Enriched White Wheat Flour for Cake vs Cooked Wild Rice:

• 1 pound of Enriched White Wheat Flour for Cake has 12.2 times more Iron, 2.2 times more Manganese and 6.1 times more Selenium than Cooked Wild Rice.
• While 1 lb of Cooked Wild Rice contains 2 times more Magnesium and 2.2 times more Zinc than Enriched Cake White Wheat Flour.
• Both Enriched White Wheat Flour for Cake and Cooked Wild Rice contain similar levels of Copper, Phosphorus and Potassium per one pound.
• 1 pound of Cooked Wild Rice lack sufficient amounts of Selenium
• Both Enriched Cake White Wheat Flour 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 Cake has 3.6 times more Energy, 3 times more Omega 6, 3.7 times more Carbohydrate and 2.1 times more Protein than Cooked Wild Rice.
• While 1 lb of Cooked Wild Rice contains 4.3 times more Omega 3 than Enriched Cake White Wheat Flour.
• Both Enriched White Wheat Flour for Cake and Cooked Wild Rice offer comparable quantities of Fiber per one pound.
• 1 pound of Enriched White Wheat Flour for Cake provide inadequate amounts of Omega 3
• 1 pound of Cooked Wild Rice provide inadequate amounts of Omega 6