Comparing Nutrients in 500 calories Cooked parboiled enriched Long-grain White Rice VS Soft White Wheat

Weight per 500 calories

• Cooked parboiled enriched Long-grain White Rice: 407g
• Soft White Wheat: 147g

Soft White Wheat has 2.8 times more energy per unit of mass than Cooked parboiled enriched Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Discover which food has more nutrients per 500 calories - Cooked parboiled enriched Long-grain White Rice or Soft White Wheat?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Soft White Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	6.92% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	85.2% 111g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0.83% 0.6g	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	0.11% 0.081g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	9.63% 3.66g	49% 18.7g	38g per day for Men 19-50 years
Protein	21% 12g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	50.2% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	44% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	42.8% 0.56mg	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	82.3% 329μg	15% 60.3μg	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	0.27% 0.041mg	9.9% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Soft White Wheat	Recommended Dietary Allowance
Calcium	7.72% 77.2mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	69.6% 0.63mg	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	92% 7.36mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	31.5% 132mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	218% 5mg	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	32% 224mg	84.5% 591mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	68.7% 38μg	NA	55μg per day for Men 19-50 years
Sodium	0.54% 8.13mg	0.2% 2.94mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	46.3% 5.1mg	11mg per day for Men 19-50 years
Water	7.73% 286g	0.41% 15.3g	3700g per day for Men 19-50 years

Cooked Parboiled Enriched Long-grain White Rice VS Soft White Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked parboiled enriched Long-grain White Rice or Soft White Wheat?

Lets compare vitamin content per 500 calories of Cooked parboiled enriched Long-grain White Rice vs Soft White Wheat:

• 500 calories of Cooked parboiled enriched Long-grain White Rice have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 5.5 times more Vitamin B9 than Soft White Wheat.
• While 500 kcal of Soft White Wheat contain 2 times more Vitamin B2 than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Soft White Wheat provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Cooked parboiled enriched Long-grain White Rice as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked parboiled enriched Long-grain White Rice vs Soft White Wheat:

• 500 kcal of Soft White Wheat contain 2.2 times more Copper, 3.6 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 2.8 times more Potassium and 3.4 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Soft White Wheat contain similar levels of Iron per 500 calories.
• 500 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked parboiled enriched Long-grain White Rice as well as Soft White Wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Soft White Wheat contain 5.1 times more Fiber and 1.3 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Soft White Wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled enriched Long-grain White Rice as well as Soft White Wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.