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

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Wild Rice	16%	3%	81%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Wild Rice	Recommended Dietary Allowance
Energy	56.6% 1642kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	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	9.53% 1.6g	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	272% 354g	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	20.3% 7.7g	74% 28g	38g per day for Men 19-50 years
Protein	66.4% 37g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	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	337% 4.05mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	191% 30.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.08mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	211% 844μg	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	0.6% 0.091mg	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 Cake	Wild Rice	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	415% 33.2mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	262% 6.03mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	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	25.6% 2.8mg	246% 27mg	11mg per day for Men 19-50 years
Water	1.53% 56.7g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Enriched White Wheat Flour for Cake vs Wild Rice:

• Enriched Cake White Wheat Flour has 7.8 times more Vitamin B1, 1.6 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Wild Rice.
• While Raw Wild Rice contains 2.3 times more Vitamin B5, 11.8 times more Vitamin B6, 41 times more Vitamin E and 6.3 times more Vitamin K than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour and Raw Wild Rice have similar amounts of Vitamin B3 per 1 lb.
• Both Enriched Cake White Wheat Flour as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Enriched Cake White Wheat Flour has 3.7 times more Iron and 1.8 times more Selenium than Raw Wild Rice.
• While Raw Wild Rice contains 1.5 times more Calcium, 3.8 times more Copper, 11.1 times more Magnesium, 2.1 times more Manganese, 5.1 times more Phosphorus, 4.1 times more Potassium and 9.6 times more Zinc than Enriched Cake White Wheat Flour.

Comparison of macro-nutrients per 1 pound:

• Raw Wild Rice contains 1.3 times more Fat, 13.6 times more Omega 3, 8.1 times more Sugars, 3.6 times more Fiber and 1.8 times more Protein than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour and Raw Wild Rice have similar amounts of Energy, Omega 6 and Carbohydrate per 1 lb.
• Both Enriched Cake White Wheat Flour as well as Raw Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.