Comparing Nutrients in 5 ounces Cooked Brown Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Cooked Brown Rice	Durum Wheat	Recommended Dietary Allowance
Energy	5.47% 159kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	7.75% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	77.6% 101g	130g per day for Men 19-50 years
Sugars	NA	NA	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	6.7% 2.55g	NA	38g per day for Men 19-50 years
Protein	5.87% 3.3g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	45.7% 0.59mg	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	1.4% 5.67μg	15.2% 61μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	87% 0.78mg	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	9.4% 0.75mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.55mg	186% 4.27mg	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	15.6% 109mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	NA	230% 127μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Brown Rice vs Durum Wheat:

• Durum Wheat contains 4.1 times more Vitamin B1, 10.1 times more Vitamin B2, 5.1 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 10.8 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Brown Rice vs Durum Wheat:

• Cooked Medium-grain Brown Rice has 6.7 times more Water than Durum Wheat.
• While Durum Wheat contains 3.4 times more Calcium, 6.8 times more Copper, 6.6 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 6.6 times more Phosphorus, 5.5 times more Potassium and 6.7 times more Zinc than Cooked Medium-grain Brown Rice.

Comparison of macro-nutrients per 5 ounces:

• Durum Wheat contains 3 times more Energy, 3 times more Fat, 2.8 times more Saturated Fat, 3.7 times more Omega 3, 3.3 times more Omega 6, 3 times more Carbohydrate and 5.9 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.