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

Weight per 300 calories

• Cooked Regular Long-grain White Rice enriched: 231g
• Durum Wheat: 88.5g

Durum Wheat has 2.6 times more energy per unit of mass than Cooked Regular Long-grain White Rice enriched, which is high in comparison to other foods. Cooked Regular Long-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Durum Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	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	1.88% 0.03g	2.65% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	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	50% 65g	48.4% 63g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	2.43% 0.92g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	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	31.3% 0.38mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	37.3% 5.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	33.5% 134μg	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	0.62% 0.092mg	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 Regular Long-grain White Rice enriched	Durum Wheat	Recommended Dietary Allowance
Calcium	2.3% 23mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	2.37% 95μg	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	34.6% 2.77mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.7mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	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	14% 99mg	64.2% 450mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.3mg	0.12% 1.77mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.26% 9.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Regular Long-grain White Rice enriched have 3.5 times more Vitamin B9 than Durum Wheat.
• While 300 kcal of Durum Wheat contain 3.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Durum Wheat provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Regular Long-grain White Rice enriched 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 Regular Long-grain White Rice enriched vs Durum Wheat:

• 300 kcal of Durum Wheat contain 3.1 times more Copper, 4.6 times more Magnesium, 2.4 times more Manganese, 4.5 times more Phosphorus, 4.7 times more Potassium, 4.6 times more Selenium and 3.3 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Durum Wheat contain similar levels of Iron per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Regular Long-grain White Rice enriched 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 2 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Durum Wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cooked Regular Long-grain White Rice enriched as well as Durum Wheat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.