Comparing Nutrients in 5 ounces Durum Wheat VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Durum Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	16.6% 481kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	85.8% 112g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	% 0.71g	g per day for Men 19-50 years
Fiber	NA	13% 4.96g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	44.4% 0.58mg	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	15.2% 61μg	4.96% 20μg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	51.5% 0.46mg	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	62.4% 5mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	186% 4.27mg	183% 4.2mg	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	103% 720mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Durum Wheat VS UNCLE BEN'S Dry Parboiled Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Durum Wheat versus 5 oz of UNCLE BEN'S Dry Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Durum Wheat vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 5 ounces of Durum Wheat have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.1 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• Both Durum Wheat as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Durum Wheat vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 5 ounces of Durum Wheat have 4.3 times more Calcium, 1.7 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium, 3.5 times more Selenium and 2.1 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice contain similar levels of Manganese per five ounces.
• 5 ounces of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Durum Wheat have 1.8 times more Omega 3 and 1.8 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per five ounces.
• 5 ounces of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3