Comparing Nutrients in 500 calories Enriched white Wheat flour for bread VS Wild Rice

Weight per 500 calories

• Enriched white Wheat flour for bread: 139g
• Wild Rice: 140g

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

Discover which food has more nutrients per 500 calories - Enriched white Wheat flour for bread or Wild Rice?

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Wild Rice	16%	3%	81%

Macro Nutrients

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	80.7% 105g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	4.83% 3.5g	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	% 0.94g	g per day for Men 19-50 years
Fiber	8.75% 3.32g	23% 8.7g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	59% 9.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.94% 0.051mg	42% 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	63.4% 253μg	33.3% 133μg	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	3.7% 0.55mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	2.2% 2.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Calcium	2.08% 20.8mg	2.94% 29.4mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	81.5% 0.73mg	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	76.4% 6.1mg	34.3% 2.75mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	81% 1.86mg	2.3mg per day for Men 19-50 years
Molybdenum	113% 50.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 134mg	86.6% 606mg	700mg per day for Men 19-50 years
Potassium	4.07% 139mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	7.13% 3.92μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.77mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	76% 8.35mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.29% 11g	3700g per day for Men 19-50 years

Enriched White Wheat Flour For Bread VS Wild Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched white Wheat flour for bread or Wild Rice?

Lets compare vitamin content per 500 calories of Enriched white Wheat flour for bread vs Wild Rice:

• 500 calories of Enriched white Wheat flour for bread have 7 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.9 times more Vitamin B9 than Wild Rice.
• While 500 kcal of Raw Wild Rice contain 2.5 times more Vitamin B5 and 10.7 times more Vitamin B6 than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Enriched white Wheat flour for bread have insufficient amounts of Vitamin B6
• Both Enriched white Wheat flour for bread as well as Raw Wild Rice 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 Enriched white Wheat flour for bread vs Wild Rice:

• 500 calories of Enriched white Wheat flour for bread have 2.2 times more Iron and 14 times more Selenium than Wild Rice.
• While 500 kcal of Raw Wild Rice contain 2.9 times more Copper, 7.2 times more Magnesium, 1.7 times more Manganese, 4.5 times more Phosphorus, 4.3 times more Potassium and 7.1 times more Zinc than Enriched white Wheat flour for bread.
• 500 calories of Enriched white Wheat flour for bread lack sufficient amounts of Magnesium and Potassium
• 500 calories of Wild Rice lack sufficient amounts of Selenium
• Both Enriched white Wheat flour for bread as well as Raw Wild Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Wild Rice contain 7.1 times more Omega 3 and 2.6 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Enriched white Wheat flour for bread provide inadequate amounts of Omega 3 and Fiber
• Both Enriched white Wheat flour for bread as well as Raw Wild Rice provide inadequate amounts of Omega 6 in 500 calories.