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

Weight per 500 calories

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

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 Enriched Regular Long-grain White Rice?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Durum 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	51.5% 0.62mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	5.16% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.94mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	17.3% 0.22mg	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	79% 316μg	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% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 500 calories of Durum Wheat have 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.
• While 500 kcal of Enriched Regular Long-grain White Rice contain 1.3 times more Vitamin B1 and 5 times more Vitamin B9 than Durum Wheat.
• Both Durum Wheat and Enriched Regular Long-grain White Rice 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 Durum Wheat as well as Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice:

• 500 calories of Durum Wheat have 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 Durum Wheat and Enriched Regular Long-grain White Rice 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 Durum Wheat as well as Enriched Regular Long-grain White Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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