Comparing Nutrients in 1 pound Soft White Wheat VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Soft White Wheat	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	53% 1542kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.03g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.63g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	93% 121g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	152% 57.6g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	86.6% 48.5g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Prepared instant Long-grain White Rice, enriched	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	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.86mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	17.4% 0.23mg	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	79.4% 318μg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	15.4% 154mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	18.6% 0.17mg	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	100% 8.03mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	672% 15.4mg	67.6% 1.56mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	58% 1973mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	NA	39.6% 21.8μg	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	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	8.62% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft White Wheat VS Prepared instant Long-grain White Rice, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Soft White Wheat versus 1 lb of Prepared instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Soft White Wheat vs Prepared instant Long-grain White Rice, enriched:

• 1 pound of Soft White Wheat has 5.5 times more Vitamin B1, 13.4 times more Vitamin B2, 2.7 times more Vitamin B3, 15.2 times more Vitamin B5, 7.6 times more Vitamin B6 and 101 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
• While 1 lb of Prepared instant Long-grain White Rice, enriched contains 1.7 times more Vitamin B9 than Soft White Wheat.
• 1 pound of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Soft White Wheat as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Soft White Wheat vs Prepared instant Long-grain White Rice, enriched:

• 1 pound of Soft White Wheat has 4.3 times more Calcium, 11.5 times more Copper, 3 times more Iron, 18 times more Magnesium, 9.9 times more Manganese, 10.9 times more Phosphorus, 48.3 times more Potassium and 7.1 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• 1 pound of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soft White Wheat has 2.7 times more Energy, 4 times more Fat, more Omega 3, 47.1 times more Omega 6, 2.8 times more Carbohydrate, 21.2 times more Fiber and 4.9 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 1 pound of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber