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

Weight per 500 calories

• Durum Wheat: 148g
• Cooked Regular Long-grain White Rice enriched: 385g

Durum Wheat has 2.6 times more energy per 100g than Cooked Regular Long-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Durum Wheat	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.64g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	4.42% 0.071g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	1.4% 0.24g	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	83.3% 108g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.19g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	4.05% 1.54g	38g per day for Men 19-50 years
Protein	36% 20g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Cooked Regular Long-grain White Rice enriched	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	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.94mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	27.5% 0.36mg	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	55.8% 223μg	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	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	5% 50mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.95% 158μg	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	57.7% 4.6mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	79% 1.8mg	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	18.7% 636mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	240% 132μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.95mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	55.8% 6.14mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.44% 16g	7.1% 263g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Durum Wheat have 3.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• While 500 kcal of Cooked Regular Long-grain White Rice enriched contain 3.5 times more Vitamin B9 than Durum Wheat.
• Both Durum Wheat and Cooked Regular Long-grain White Rice enriched provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Durum Wheat as well as Cooked Regular Long-grain White Rice enriched 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 Cooked Regular Long-grain White Rice enriched:

• 500 calories of Durum Wheat have 3.1 times more Copper, 4.6 times more Magnesium, 2.4 times more Manganese, 4.5 times more Phosphorus, 4.7 times more Potassium, 4.6 times more Selenium and 3.3 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• Both Durum Wheat and Cooked Regular Long-grain White Rice enriched contain similar levels of Iron per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Durum Wheat as well as Cooked Regular Long-grain White Rice enriched 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 Cooked Regular Long-grain White Rice enriched.
• Both Durum Wheat and Cooked Regular Long-grain White Rice enriched offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Durum Wheat as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.