Comparing Nutrients in 5 ounces Soft White Wheat VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Brown Rice	8%	7%	85%

Macro Nutrients

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Energy	16.6% 482kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.82g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	83% 108g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	47.4% 18g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	27% 15g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	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	48.4% 0.58mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.2% 6.76mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	55.5% 0.72mg	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	14.5% 58μg	7.1% 28.3μg	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	9.54% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	43.6% 0.39mg	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	95% 7.6mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	210% 4.83mg	231% 5.3mg	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	81.4% 570mg	53.5% 374mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	44.6% 4.9mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.4% 14.8g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soft White Wheat vs Brown Rice:

• Soft White Wheat has 2.5 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Soft White Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soft White Wheat vs Brown Rice:

• Soft White Wheat has 1.5 times more Copper, 3 times more Iron, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.6 times more Magnesium than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Soft White Wheat has 3.7 times more Fiber and 1.4 times more Protein than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.3 times more Fat and 1.5 times more Saturated Fat than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 5 oz.
• Both Soft White Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.