Comparing Nutrients in 1 pound Wheat Germ VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Wheat Germ	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	56.3% 1633kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	45.5% 44g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.55g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	205% 3.28g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	279% 363g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	0.13% 0.091g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	158% 60g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	188% 105g	57.8% 32.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	711% 8.54mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	205% 10.3mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	454% 5.9mg	57.2% 0.74mg	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	319% 1275μg	262% 1048μg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	17.7% 177mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	111% 1mg	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	355% 28.4mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	2623% 60.3mg	215% 4.94mg	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	546% 3819mg	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	119% 4046mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	653% 359μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	507% 55.7mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	1.36% 50.4g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Enriched Regular Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat Germ versus 1 lb of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wheat Germ vs Enriched Regular Long-grain White Rice:

• 1 pound of Wheat Germ has 3.3 times more Vitamin B1, 10.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 7.9 times more Vitamin B6 and 1.2 times more Vitamin B9 than Enriched Regular Long-grain White Rice.
• Both Crude Wheat Germ as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Wheat Germ vs Enriched Regular Long-grain White Rice:

• 1 pound of Wheat Germ has 1.4 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 9.6 times more Magnesium, 12.2 times more Manganese, 7.3 times more Phosphorus, 7.8 times more Potassium, 5.2 times more Selenium and 11.3 times more Zinc than Enriched Regular Long-grain White Rice.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Germ has 14.7 times more Fat, 9.3 times more Saturated Fat, 23.3 times more Omega 3, 36.2 times more Omega 6, 10.2 times more Fiber and 3.2 times more Protein than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 1.5 times more Carbohydrate than Crude Wheat Germ.
• Both Wheat Germ and Enriched Regular Long-grain White Rice offer comparable quantities of Energy per one pound.
• 1 pound of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6