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

Weight per 300 calories

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

Durum Wheat has 2.8 times more energy per 100g than Cooked parboiled enriched Long-grain White Rice. It has high energy density when compared to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 300 calories of Durum Wheat have 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.
• While 300 kcal of Cooked parboiled enriched Long-grain White Rice contain 1.4 times more Iron than Durum Wheat.
• 300 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Durum Wheat as well as Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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