Comparing Nutrients in 5 ounces Durum Wheat VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Durum Wheat	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	16.6% 481kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	2.54% 0.43g	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	88% 115g	130g per day for Men 19-50 years
Sugars	NA	0.65% 0.47g	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	0.039% 0.028g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	NA	6.7% 2.55g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Dry parboiled enriched Long-grain White 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	71.2% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	49.3% 0.64mg	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	91% 364μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	4.8% 48mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	44.7% 0.4mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	186% 4.27mg	63.8% 1.47mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	13% 1.45mg	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 Dry parboiled enriched Long-grain White Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Durum Wheat versus 5 oz of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Durum Wheat vs Dry parboiled enriched Long-grain White Rice:

• 5 ounces of Durum Wheat have 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dry parboiled enriched Long-grain White Rice.
• While 5 oz of Dry parboiled enriched Long-grain White Rice contain 1.4 times more Vitamin B1 and 6 times more Vitamin B9 than Durum Wheat.
• Both Durum Wheat and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B6 per five ounces.
• Both Durum Wheat as well as Dry parboiled enriched Long-grain White 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 Dry parboiled enriched Long-grain White Rice:

• 5 ounces of Durum Wheat have 1.9 times more Copper, 5.3 times more Magnesium, 2.9 times more Manganese, 3.3 times more Phosphorus, 2.5 times more Potassium, 4.5 times more Selenium and 4.1 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While 5 oz of Dry parboiled enriched Long-grain White Rice contain 2.1 times more Calcium than Durum Wheat.
• Both Durum Wheat and Dry parboiled enriched Long-grain White Rice contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Durum Wheat have 2.4 times more Fat, 2.8 times more Omega 3, 3 times more Omega 6 and 1.8 times more Protein than Dry parboiled enriched Long-grain White Rice.
• Both Durum Wheat and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6