Comparing Nutrients in 1 pound Soft White Wheat VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Brown Rice	8%	7%	85%

Macro Nutrients

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Energy	53% 1542kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.03g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.63g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	266% 346g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	NA	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	NA	g per day for Men 19-50 years
Fiber	152% 57.6g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	86.6% 48.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.86mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	178% 2.3mg	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	46.5% 186μg	22.7% 91μg	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	30.5% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Calcium	15.4% 154mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	140% 1.26mg	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	304% 24.4mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	154% 649mg	420mg per day for Men 19-50 years
Manganese	672% 15.4mg	738% 17mg	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	260% 1823mg	171% 1197mg	700mg per day for Men 19-50 years
Potassium	58% 1973mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	83.3% 9.16mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Soft White Wheat vs Brown Rice:

• Soft White Wheat has 2.5 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Soft White Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soft White Wheat vs Brown Rice:

• Soft White Wheat has 1.5 times more Copper, 3 times more Iron, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.6 times more Magnesium than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Calcium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Soft White Wheat has 3.7 times more Fiber and 1.4 times more Protein than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.3 times more Fat and 1.5 times more Saturated Fat than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 1 lb.
• Both Soft White Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.