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

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Soft White Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	16.6% 482kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.82g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	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	82% 107g	85.8% 112g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	47.4% 18g	13% 4.96g	38g per day for Men 19-50 years
Protein	27% 15g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Soft White 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	48.4% 0.58mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.2% 6.76mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	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	14.5% 58μg	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	9.54% 1.43mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White 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	67% 0.6mg	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	95% 7.6mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	210% 4.83mg	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	81.4% 570mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	NA	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	44.6% 4.9mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.4% 14.8g	0.38% 14g	3700g per day for Men 19-50 years

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

• Soft White Wheat has 1.5 times more Vitamin B1, 2.9 times more Vitamin B9, 11.2 times more Vitamin E and 2.1 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Soft White Wheat and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Soft White 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 5 oz.

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

• Soft White Wheat has 4.3 times more Calcium, 1.3 times more Copper, 4.6 times more Iron, 1.5 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Soft White Wheat and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Soft White Wheat has 1.4 times more Omega 3, 3.6 times more Fiber and 1.4 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 1.4 times more Fat and 1.3 times more Saturated Fat than Soft White Wheat.
• Both Soft White Wheat and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Energy, Omega 6 and Carbohydrate per 5 oz.
• Both Soft White Wheat as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.