Comparing Nutrients in 1 pound Cooked Wild Rice VS Wheat Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Cooked Wild Rice	Wheat Sprouts	Recommended Dietary Allowance
Energy	15.8% 458kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	5.94% 5.76g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	14% 2.4g	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	148% 193g	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	13% 5g	38g per day for Men 19-50 years
Protein	32.3% 18g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Wheat Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.84mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	92% 1.2mg	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	43% 172μg	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	13% 11.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Wheat Sprouts	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	132% 1.2mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	366% 8.43mg	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	130% 907mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	9.06% 335g	5.85% 217g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Wheat Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Wild Rice vs Wheat Sprouts:

• 1 lb of Sprouted Wheat contains 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 6.1 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cooked Wild Rice.
• 1 pound of Cooked Wild Rice have insufficient amounts of Vitamin C
• Both Cooked Wild Rice as well as Sprouted Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Wild Rice vs Wheat Sprouts:

• 1 lb of Sprouted Wheat contains 9.3 times more Calcium, 2.2 times more Copper, 3.6 times more Iron, 2.6 times more Magnesium, 6.6 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 53.1 times more Selenium than Cooked Wild Rice.
• Both Cooked Wild Rice and Wheat Sprouts contain similar levels of Zinc per one pound.
• 1 pound of Cooked Wild Rice lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Wild Rice has 3.7 times more Omega 3 and 1.6 times more Fiber than Wheat Sprouts.
• While 1 lb of Sprouted Wheat contains 2 times more Energy, 4.5 times more Omega 6, 2 times more Carbohydrate and 1.9 times more Protein than Cooked Wild Rice.
• 1 pound of Cooked Wild Rice provide inadequate amounts of Omega 6
• 1 pound of Wheat Sprouts provide inadequate amounts of Omega 3