Comparing Nutrients in 1 pound Wild Rice VS Enriched White Wheat Flour for Cake

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Enriched White Wheat Flour for Cake	9%	2%	89%

Macro Nutrients

	Wild Rice	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Energy	56% 1619kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	9.53% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	272% 354g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	1.94% 1.4g	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	% 3.04g	NA	g per day for Men 19-50 years
Fiber	74% 28g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	119% 67g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	337% 4.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.5mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	41.5% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	11.5% 0.15mg	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	108% 431μg	211% 844μg	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	24.8% 3.7mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Calcium	9.53% 95mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	70% 0.63mg	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	111% 8.9mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	262% 6.03mg	125% 2.88mg	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	281% 1964mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.95% 35g	1.53% 56.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Wild Rice VS Enriched White Wheat Flour for Cake per 1 lb

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

Lets compare vitamin content per 1 pound of Wild Rice vs Enriched White Wheat Flour for Cake:

• 1 pound of Wild Rice has 2.3 times more Vitamin B5, 11.8 times more Vitamin B6 and 41 times more Vitamin E than Enriched White Wheat Flour for Cake.
• While 1 lb of Enriched Cake White Wheat Flour contains 7.8 times more Vitamin B1, 1.6 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Wild Rice.
• Both Wild Rice and Enriched White Wheat Flour for Cake provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Enriched White Wheat Flour for Cake have insufficient amounts of Vitamin E
• Both Raw Wild Rice as well as Enriched Cake White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Wild Rice vs Enriched White Wheat Flour for Cake:

• 1 pound of Wild Rice has 1.5 times more Calcium, 3.8 times more Copper, 11.1 times more Magnesium, 2.1 times more Manganese, 5.1 times more Phosphorus, 4.1 times more Potassium and 9.6 times more Zinc than Enriched White Wheat Flour for Cake.
• While 1 lb of Enriched Cake White Wheat Flour contains 3.7 times more Iron and 1.8 times more Selenium than Raw Wild Rice.
• 1 pound of Enriched White Wheat Flour for Cake lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wild Rice has 13.6 times more Omega 3, 8.1 times more Sugars, 3.6 times more Fiber and 1.8 times more Protein than Enriched White Wheat Flour for Cake.
• Both Wild Rice and Enriched White Wheat Flour for Cake offer comparable quantities of Energy, Omega 6 and Carbohydrate per one pound.
• 1 pound of Enriched White Wheat Flour for Cake provide inadequate amounts of Omega 3