Comparing Nutrients in 300 calories Cooked parboiled enriched Long-grain White Rice VS Durum Wheat

Weight per 300 calories

• Cooked parboiled enriched Long-grain White Rice: 244g
• Durum Wheat: 88.5g

Durum Wheat has 2.8 times more energy per unit of mass than Cooked parboiled enriched Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Discover which food has more nutrients per 300 calories - Cooked parboiled enriched Long-grain White Rice or Durum Wheat?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2.6% 0.041g	2.65% 0.042g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	4.84% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	48.4% 63g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	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	0.067% 0.049g	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	% 0.024g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	5.78% 2.2g	NA	38g per day for Men 19-50 years
Protein	12.7% 7.1g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	37.3% 5.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	28.5% 0.37mg	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	49.4% 198μg	9.5% 38μg	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	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	54.4% 0.49mg	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	55% 4.4mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	116% 2.67mg	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	19% 134mg	64.2% 450mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.88mg	0.12% 1.77mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.26% 9.7g	3700g per day for Men 19-50 years

Cooked Parboiled Enriched Long-grain White Rice VS Durum Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked parboiled enriched Long-grain White Rice or Durum Wheat?

Lets compare vitamin content per 300 calories of Cooked parboiled enriched Long-grain White Rice vs Durum Wheat:

• 300 calories of Cooked parboiled enriched Long-grain White Rice have 1.4 times more Vitamin B1 and 5.2 times more Vitamin B9 than Durum Wheat.
• While 300 kcal of Durum Wheat contain 2.3 times more Vitamin B2 than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Durum Wheat provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Cooked parboiled enriched Long-grain White Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked parboiled enriched Long-grain White Rice vs Durum Wheat:

• 300 calories of Cooked parboiled enriched Long-grain White Rice have 1.4 times more Iron than Durum Wheat.
• While 300 kcal of Durum Wheat contain 2.9 times more Copper, 5.8 times more Magnesium, 3.1 times more Manganese, 3.4 times more Phosphorus, 2.8 times more Potassium, 3.5 times more Selenium and 4.1 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• 300 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked parboiled enriched Long-grain White Rice as well as Durum Wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Durum Wheat contain 1.7 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Durum Wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cooked parboiled enriched Long-grain White Rice as well as Durum Wheat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.