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

Weight per 300 calories

• Cooked parboiled enriched Long-grain White Rice: 244g
• Soft White Wheat: 88.2g

Soft White 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 Soft White Wheat?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Soft White Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2.6% 0.041g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	4.15% 0.71g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	0.5% 0.36g	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	29.5% 11.2g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	17% 9.43g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Soft White 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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	7.26% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	25.7% 0.33mg	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	9.04% 36μg	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	5.94% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Soft White Wheat	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	41.8% 0.38mg	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	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	131% 3mg	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	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 4.88mg	0.12% 1.76mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	27.8% 3.05mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.25% 9.2g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked parboiled enriched Long-grain White Rice have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 5.5 times more Vitamin B9 than Soft White Wheat.
• While 300 kcal of Soft White Wheat contain 2 times more Vitamin B2 than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Soft White Wheat provide similar amounts of 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 Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 kcal of Soft White Wheat contain 2.2 times more Copper, 3.6 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 2.8 times more Potassium and 3.4 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Soft White Wheat contain similar levels of Iron per 300 calories.
• 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 Soft White Wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Soft White Wheat contain 5.1 times more Fiber and 1.3 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Soft White Wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled enriched Long-grain White Rice as well as Soft White Wheat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.