Comparing Nutrients in 1 pound Cooked Wild Rice VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Cooked Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	15.8% 458kcal	63.3% 1837kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	49.7% 48.2g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	37.3% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.5% 97g	234% 305g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	32.3% 18g	78.2% 44g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	278% 3.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.84mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	14% 0.18mg	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	29.5% 118μg	154% 617μg	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	7.26% 1.1mg	49.6% 7.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	50.4% 0.45mg	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	34% 2.72mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	121% 2.8mg	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	53% 372mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	205% 3071mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	9.06% 335g	1.24% 45.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Enriched Tortilla Mix White Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Wild Rice versus 1 lb of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Wild Rice vs Enriched Tortilla Mix White Wheat Flour:

• 1 pound of Cooked Wild Rice has 3.4 times more Vitamin B6 than Enriched Tortilla Mix White Wheat Flour.
• While 1 lb of Enriched Tortilla Mix White Wheat Flour contains 14.1 times more Vitamin B1, 5.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.6 times more Vitamin B5, 5.2 times more Vitamin B9 and 6.8 times more Vitamin E than Cooked Wild Rice.
• 1 pound of Cooked Wild Rice have insufficient amounts of Vitamin E
• Both Cooked Wild Rice as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Cooked Wild Rice has 1.2 times more Copper, 1.5 times more Magnesium and 2.1 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While 1 lb of Enriched Tortilla Mix White Wheat Flour contains 68.3 times more Calcium, 11.8 times more Iron, 2.2 times more Manganese, 2.6 times more Phosphorus and 225.7 times more Sodium than Cooked Wild Rice.
• Both Cooked Wild Rice and Enriched Tortilla Mix White Wheat Flour contain similar levels of Potassium per one pound.
• 1 pound of Cooked Wild Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Enriched Tortilla Mix White Wheat Flour contains 4 times more Energy, 31.3 times more Fat, 83.7 times more Saturated Fat, 1.3 times more Omega 3, 11.8 times more Omega 6, 3.1 times more Carbohydrate and 2.4 times more Protein than Cooked Wild Rice.
• 1 pound of Cooked Wild Rice provide inadequate amounts of Omega 6