Comparing Nutrients in 5 ounces Wheat Germ VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Wheat Germ	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	17.6% 510kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	7.38% 2.36g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	87% 113g	130g per day for Men 19-50 years
Sugars	NA	0.23% 0.17g	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	% 0.028g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	49.2% 18.7g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	58.6% 33g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Enriched Regular 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	222% 2.67mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.4% 9.66mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	18% 0.23mg	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	100% 398μg	82% 327μg	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	1.04% 0.16mg	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

	Wheat Germ	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	34.6% 0.31mg	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	111% 8.87mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	820% 19mg	67% 1.54mg	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	171% 1194mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	37% 1264mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Enriched Regular Long-grain White Rice per 5 oz

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

Lets compare vitamin content per 5 ounces of Wheat Germ vs Enriched Regular Long-grain White Rice:

• 5 ounces of Wheat Germ have 3.3 times more Vitamin B1, 10.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 7.9 times more Vitamin B6 and 1.2 times more Vitamin B9 than Enriched Regular Long-grain White Rice.
• Both Crude Wheat Germ as well as Enriched Regular 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 Wheat Germ vs Enriched Regular Long-grain White Rice:

• 5 ounces of Wheat Germ have 1.4 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 9.6 times more Magnesium, 12.2 times more Manganese, 7.3 times more Phosphorus, 7.8 times more Potassium, 5.2 times more Selenium and 11.3 times more Zinc than Enriched Regular Long-grain White Rice.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Germ have 14.7 times more Fat, 9.3 times more Saturated Fat, 23.3 times more Omega 3, 36.2 times more Omega 6, 10.2 times more Fiber and 3.2 times more Protein than Enriched Regular Long-grain White Rice.
• While 5 oz of Enriched Regular Long-grain White Rice contain 1.5 times more Carbohydrate than Crude Wheat Germ.
• Both Wheat Germ and Enriched Regular Long-grain White Rice offer comparable quantities of Energy per five ounces.
• 5 ounces of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6