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

Weight per 300 calories

• Durum Wheat: 88.5g
• Enriched Regular Long-grain White Rice: 82.2g

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 Enriched Regular Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Durum Wheat	Enriched Regular 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	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	2.65% 0.042g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	4.84% 0.82g	0.71% 0.12g	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	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.099g	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	0.023% 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	% 0.066g	g per day for Men 19-50 years
Fiber	NA	2.8% 1.07g	38g per day for Men 19-50 years
Protein	21.6% 12g	10.5% 5.86g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Enriched Regular 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	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.96mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	10.4% 0.13mg	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	47.5% 190μg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	3% 30mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	20% 0.18mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	4.9% 20.5mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	39% 0.89mg	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	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.77mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	8.14% 0.9mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.26% 9.55g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Durum Wheat have 2.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.8 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• While 300 kcal of Enriched Regular Long-grain White Rice contain 1.3 times more Vitamin B1 and 5 times more Vitamin B9 than Durum Wheat.
• Both Durum Wheat and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Durum Wheat as well as Enriched Regular 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 Enriched Regular Long-grain White Rice:

• 300 calories of Durum Wheat have 2.7 times more Copper, 6.2 times more Magnesium, 3 times more Manganese, 4.8 times more Phosphorus, 4 times more Potassium, 6.4 times more Selenium and 4.1 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Durum Wheat and Enriched Regular Long-grain White Rice contain similar levels of Iron per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Durum Wheat as well as Enriched Regular 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 2.1 times more Protein than Enriched Regular Long-grain White Rice.
• Both Durum Wheat and Enriched Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Durum Wheat as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.