Comparing Nutrients in 5 ounces Enriched white Wheat flour for bread VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Wild Rice	16%	3%	81%

Macro Nutrients

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Energy	17.6% 512kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.35g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	3.14% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	81.7% 106g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	4.9% 3.54g	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	% 0.95g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	23% 8.8g	38g per day for Men 19-50 years
Protein	30.3% 17g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	59.6% 9.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	42.6% 0.55mg	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	65% 259μg	33.7% 135μg	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	3.78% 0.57mg	7.75% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	82.5% 0.74mg	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	78% 6.25mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	115% 52μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 137mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	102% 56.3μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Wild Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched white Wheat flour for bread versus 5 oz of Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched white Wheat flour for bread vs Wild Rice:

• 5 ounces of Enriched white Wheat flour for bread have 7.1 times more Vitamin B1, 2 times more Vitamin B2 and 1.9 times more Vitamin B9 than Wild Rice.
• While 5 oz of Raw Wild Rice contain 2.4 times more Vitamin B5, 10.6 times more Vitamin B6 and 2.1 times more Vitamin E than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice provide similar amounts of Vitamin B3 per five ounces.
• Both Enriched white Wheat flour for bread as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Enriched white Wheat flour for bread vs Wild Rice:

• 5 ounces of Enriched white Wheat flour for bread have 2.3 times more Iron and 14.2 times more Selenium than Wild Rice.
• While 5 oz of Raw Wild Rice contain 1.4 times more Calcium, 2.9 times more Copper, 7.1 times more Magnesium, 1.7 times more Manganese, 4.5 times more Phosphorus, 4.3 times more Potassium and 7 times more Zinc than Enriched white Wheat flour for bread.
• 5 ounces of Enriched white Wheat flour for bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched white Wheat flour for bread have 1.8 times more Omega 6 than Wild Rice.
• While 5 oz of Raw Wild Rice contain 7 times more Omega 3, 8.1 times more Sugars and 2.6 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.