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

Weight per 500 calories

• Soft White Wheat: 147g
• Cooked Regular Long-grain White Rice enriched: 385g

Soft White 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 - Soft White Wheat or Cooked Regular Long-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Soft White 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% 2.93g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.92% 1.18g	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	85.2% 111g	83.3% 108g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	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	49% 18.7g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	28% 15.7g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Soft White 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	50.2% 0.6mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.8% 0.56mg	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	15% 60.3μg	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	9.9% 1.5mg	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White 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	69.6% 0.63mg	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	99% 7.9mg	57.7% 4.6mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	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	84.5% 591mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	NA	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	46.3% 5.1mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	7.1% 263g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Soft White Wheat have 3.1 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• While 500 kcal of Cooked Regular Long-grain White Rice enriched contain 3.7 times more Vitamin B9 than Soft White Wheat.
• Both Soft White 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 Soft White Wheat as well as Cooked Regular Long-grain White Rice enriched 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 Soft White Wheat vs Cooked Regular Long-grain White Rice enriched:

• 500 calories of Soft White Wheat have 2.4 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 3.6 times more Phosphorus, 4.8 times more Potassium and 2.7 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 500 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Soft White 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 Soft White Wheat have 12.1 times more Fiber and 1.5 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Soft White Wheat and Cooked Regular Long-grain White Rice enriched offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Soft White Wheat as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.