Comparing Nutrients in 500 calories Whole Soft Wheat Flour VS UNCLE BENS Cooked Parboiled Brown Rice

Weight per 500 calories

• Whole Soft Wheat Flour: 151g
• UNCLE BENS Cooked Parboiled Brown Rice: 340g

Whole Soft Wheat Flour has 2.3 times more energy per 100g than UNCLE BENS Cooked Parboiled Brown Rice. It has high energy density when compared to other foods. UNCLE BENS Cooked Parboiled Brown Rice having average energy density.

Which food has more nutrients per 500 calories - Whole Soft Wheat Flour or UNCLE BENS Cooked Parboiled Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Whole Soft Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	5.2% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	82% 107g	130g per day for Men 19-50 years
Sugars	2.1% 1.54g	0.7% 0.51g	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	% 0.51g	g per day for Men 19-50 years
Fiber	52% 19.7g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	26% 14.5g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.3% 0.45mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.3% 8.05mg	40.5% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	28.8% 0.37mg	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	10.5% 42μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.32% 0.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.86μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	4.97% 49.7mg	1.02% 10.2mg	1000mg per day for Men 19-50 years
Copper	79.5% 0.72mg	48.8% 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	70% 5.6mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	31.6% 133mg	420mg per day for Men 19-50 years
Manganese	223% 5.1mg	169% 3.88mg	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	69.5% 486mg	46.6% 327mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.5mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	5.9% 219g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Soft Wheat Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• Soft Wheat Whole Grain Flour has 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B9 and more Vitamin E than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 1.3 times more Vitamin B6 than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Vitamin B2 per 500 kcal.
• Both Soft Wheat Whole Grain Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Whole Soft Wheat Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• Soft Wheat Whole Grain Flour has 1.6 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium and 1.7 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 1.7 times more Selenium and 11.7 times more Water than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soft Wheat Whole Grain Flour has 3.4 times more Fiber and 1.4 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Soft Wheat Whole Grain Flour and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Soft Wheat Whole Grain Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.