Comparing Nutrients in 500 calories Enriched Regular Long-grain White Rice VS Durum Wheat

Weight per 500 calories

• Enriched Regular Long-grain White Rice: 137g
• Durum Wheat: 148g

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

Discover which food has more nutrients per 500 calories - Enriched Regular Long-grain White Rice or Durum Wheat?

Macros Ratio

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

Macro Nutrients

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	2.65% 0.042g	4.42% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	8.07% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.2% 110g	80.7% 105g	130g per day for Men 19-50 years
Sugars	0.23% 0.16g	NA	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	0.038% 0.027g	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	% 0.027g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	NA	38g per day for Men 19-50 years
Protein	17.4% 9.77g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	62% 9.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.22mg	47.5% 0.62mg	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	79% 316μg	16% 63.4μg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	3.84% 38.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	91% 0.82mg	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	74% 5.9mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	193% 4.44mg	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	22.5% 158mg	107% 749mg	700mg per day for Men 19-50 years
Potassium	4.63% 158mg	18.7% 636mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	240% 132μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.85mg	0.2% 2.95mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	55.8% 6.14mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.44% 16g	3700g per day for Men 19-50 years

Enriched Regular Long-grain White Rice VS Durum Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched Regular Long-grain White Rice or Durum Wheat?

Lets compare vitamin content per 500 calories of Enriched Regular Long-grain White Rice vs Durum Wheat:

• 500 calories of Enriched Regular Long-grain White Rice have 1.3 times more Vitamin B1 and 5 times more Vitamin B9 than Durum Wheat.
• While 500 kcal of Durum Wheat contain 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.
• Both Enriched Regular Long-grain White Rice and Durum Wheat provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Enriched Regular Long-grain White Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Enriched Regular Long-grain White Rice vs Durum Wheat:

• 500 kcal of Durum Wheat contain 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 Enriched Regular Long-grain White Rice and Durum Wheat contain similar levels of Iron per 500 calories.
• 500 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Enriched Regular Long-grain White Rice as well as Durum Wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Durum Wheat contain 2.1 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Enriched Regular Long-grain White Rice as well as Durum Wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.