Comparing Nutrients in 300 calories UNCLE BEN'S Dry Parboiled Brown Rice VS Wheat Germ

Weight per 300 calories

• UNCLE BEN'S Dry Parboiled Brown Rice: 81g
• Wheat Germ: 83.3g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - UNCLE BEN'S Dry Parboiled Brown Rice or Wheat Germ?

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Wheat Germ	24%	23%	53%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Wheat Germ	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	33.2% 43g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	7.47% 2.84g	29% 11g	38g per day for Men 19-50 years
Protein	11% 6.16g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.74% 0.075mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.03mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	83.3% 1.1mg	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	2.84% 11.4μg	58.5% 234μg	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	0.49% 0.073mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.61% 0.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Wheat Germ	Recommended Dietary Allowance
Calcium	0.65% 6.5mg	3.25% 32.5mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	73.7% 0.66mg	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	11.8% 0.94mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	19% 79.5mg	47.4% 199mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	482% 11mg	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	32% 223mg	100% 702mg	700mg per day for Men 19-50 years
Potassium	5.22% 178mg	22% 743mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.86mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	0.22% 7.96g	0.25% 9.27g	3700g per day for Men 19-50 years

UNCLE BEN'S Dry Parboiled Brown Rice VS Wheat Germ Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - UNCLE BEN'S Dry Parboiled Brown Rice or Wheat Germ?

Lets compare vitamin content per 300 calories of UNCLE BEN'S Dry Parboiled Brown Rice vs Wheat Germ:

• 300 kcal of Crude Wheat Germ contain 7 times more Vitamin B1, 5.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 20.6 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• 300 calories of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for UNCLE BEN'S Dry Parboiled Brown Rice vs Wheat Germ:

• 300 kcal of Crude Wheat Germ contain 2.5 times more Copper, 5.5 times more Iron, 2.5 times more Magnesium, 4.6 times more Manganese, 3.1 times more Phosphorus, 4.2 times more Potassium, 3.2 times more Selenium and 6.4 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• 300 calories of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Potassium
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Crude Wheat Germ lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of UNCLE BEN'S Dry Parboiled Brown Rice have 1.5 times more Carbohydrate than Wheat Germ.
• While 300 kcal of Crude Wheat Germ contain 3.6 times more Fat, 28.6 times more Omega 3, 6.7 times more Omega 6, 3.9 times more Fiber and 3.1 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Wheat Germ offer comparable quantities of Energy per 300 calories.
• 300 calories of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6