Comparing Nutrients in 500 calories Durum Wheat VS UNCLE BEN'S Dry Parboiled Brown Rice

Weight per 500 calories

• Durum Wheat: 148g
• UNCLE BEN'S Dry Parboiled Brown Rice: 135g

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

Discover which food has more nutrients per 500 calories - Durum Wheat or UNCLE BEN'S Dry Parboiled Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Durum Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.64g	3.83% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	4.42% 0.071g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	81.8% 106g	130g per day for Men 19-50 years
Sugars	NA	0.93% 0.68g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	NA	12.4% 4.73g	38g per day for Men 19-50 years
Protein	36% 20g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	9.56% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.94mg	42% 6.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	42.3% 0.55mg	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	16% 63.4μg	4.73% 19μg	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	0.81% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	5% 50mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	49% 0.44mg	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	65% 5.2mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	31.5% 132mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	175% 4.02mg	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	107% 749mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	18.7% 636mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	240% 132μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.95mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	55.8% 6.14mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.36% 13.3g	3700g per day for Men 19-50 years

Durum Wheat VS UNCLE BEN'S Dry Parboiled Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Durum Wheat or UNCLE BEN'S Dry Parboiled Brown Rice?

Lets compare vitamin content per 500 calories of Durum Wheat vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 500 calories of Durum Wheat have 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.4 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Durum Wheat as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Durum Wheat vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 500 calories of Durum Wheat have 1.8 times more Copper, 3.3 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium, 3.9 times more Selenium and 2.3 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice contain similar levels of Manganese per 500 calories.
• 500 calories of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Durum Wheat as well as UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Durum Wheat have 2 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Durum Wheat as well as UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.