Comparing Nutrients in 300 calories Durum Wheat VS Dry instant Long-grain White Rice, enriched

Weight per 300 calories

• Durum Wheat: 88.5g
• Dry instant Long-grain White Rice, enriched: 79g

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

Discover which food has more nutrients per 300 calories - Durum Wheat or Dry instant Long-grain White Rice, enriched?

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Durum Wheat	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	0.77% 0.74g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.65% 0.042g	0.84% 0.013g	1.6g per day for Men 19-50 years
Omega 6	4.84% 0.82g	0.94% 0.16g	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	50% 65g	130g per day for Men 19-50 years
Sugars	NA	0.054% 0.039g	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	0.022% 0.016g	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	% 0.016g	g per day for Men 19-50 years
Sucrose	NA	% 0.016g	g per day for Men 19-50 years
Fiber	NA	3.95% 1.5g	38g per day for Men 19-50 years
Protein	21.6% 12g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Dry instant Long-grain White Rice, enriched	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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.96mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	7.4% 0.096mg	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	54.3% 217μg	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	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.066% 0.079μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	3% 30mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	15.5% 0.14mg	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	62% 4.97mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	2.63% 11mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	34% 0.78mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.77mg	0.53% 7.9mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.18% 6.6g	3700g per day for Men 19-50 years

Durum Wheat VS Dry Instant Long-grain White Rice, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Durum Wheat or Dry instant Long-grain White Rice, enriched?

Lets compare vitamin content per 300 calories of Durum Wheat vs Dry instant Long-grain White Rice, enriched:

• 300 calories of Durum Wheat have 4.8 times more Vitamin B2, 2.4 times more Vitamin B5 and 3.8 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• While 300 kcal of Dry instant Long-grain White Rice, enriched contain 2 times more Vitamin B1 and 5.7 times more Vitamin B9 than Durum Wheat.
• Both Durum Wheat and Dry instant Long-grain White Rice, enriched provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2
• Both Durum Wheat as well as Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched:

• 300 calories of Durum Wheat have 3.5 times more Copper, 11.5 times more Magnesium, 3.4 times more Manganese, 4.8 times more Phosphorus, 17.9 times more Potassium, 2.7 times more Selenium and 3.3 times more Zinc than Dry instant Long-grain White Rice, enriched.
• While 300 kcal of Dry instant Long-grain White Rice, enriched contain 1.6 times more Iron than Durum Wheat.
• 300 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium and Potassium
• Both Durum Wheat as well as Dry instant Long-grain White Rice, enriched lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Durum Wheat have 2 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Durum Wheat and Dry instant Long-grain White Rice, enriched offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Durum Wheat as well as Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.