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

Weight per 300 calories

• Soft White Wheat: 88.2g
• Enriched Regular Long-grain White Rice: 82.2g

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

Which food has more nutrients per 300 calories - Soft White Wheat or Enriched Regular Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Soft White 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	1.8% 1.76g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	4.15% 0.71g	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	51% 66.5g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	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	29.5% 11.2g	2.8% 1.07g	38g per day for Men 19-50 years
Protein	17% 9.43g	10.5% 5.86g	56g per day for Men 19-50 years

Vitamins

	Soft White 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	30% 0.36mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.26% 0.094mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	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	9.04% 36μg	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	5.94% 0.89mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.68μg	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White 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	41.8% 0.38mg	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	59.2% 4.74mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	4.9% 20.5mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	50.7% 355mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.76mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.05mg	8.14% 0.9mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.26% 9.55g	3700g per day for Men 19-50 years

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

• Soft White Wheat has 2.3 times more Vitamin B2, 1.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 9.9 times more Vitamin E than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 1.3 times more Vitamin B1 and 5.2 times more Vitamin B9 than Soft White Wheat.
• Both Soft White Wheat and Enriched Regular Long-grain White Rice have similar amounts of Vitamin B5 per 300 kcal.
• Both Soft White Wheat as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Soft White Wheat vs Enriched Regular Long-grain White Rice:

• Soft White Wheat has 1.3 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 3.9 times more Magnesium, 3.4 times more Manganese, 3.8 times more Phosphorus, 4.1 times more Potassium and 3.4 times more Zinc than Enriched Regular Long-grain White Rice.

Comparison of macro-nutrients per 300 calories:

• Soft White Wheat has 5.9 times more Omega 6, 10.5 times more Fiber and 1.6 times more Protein than Enriched Regular Long-grain White Rice.
• Both Soft White Wheat and Enriched Regular Long-grain White Rice have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Soft White Wheat as well as Enriched Regular Long-grain White Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.