Comparing Nutrients in 5 ounces Cooked Wild Rice VS Enriched White Wheat Flour for Cake

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Enriched White Wheat Flour for Cake	9%	2%	89%

Macro Nutrients

	Cooked Wild Rice	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Energy	4.94% 143kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.98% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.2g	85% 111g	130g per day for Men 19-50 years
Sugars	1.43% 1.03g	0.61% 0.44g	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	0.39% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.47g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	10% 5.66g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	60% 9.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	3.6% 0.047mg	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	9.2% 37μg	66% 264μg	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	2.27% 0.34mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	22% 0.2mg	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	10.6% 0.85mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	39% 0.9mg	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	16.6% 116mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.83% 105g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Enriched White Wheat Flour for Cake per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Wild Rice versus 5 oz of Enriched White Wheat Flour for Cake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Wild Rice vs Enriched White Wheat Flour for Cake:

• 5 ounces of Cooked Wild Rice have 4.1 times more Vitamin B6 than Enriched White Wheat Flour for Cake.
• While 5 oz of Enriched Cake White Wheat Flour contain 17.2 times more Vitamin B1, 4.9 times more Vitamin B2, 5.3 times more Vitamin B3, 3 times more Vitamin B5 and 7.2 times more Vitamin B9 than Cooked Wild Rice.
• Both Cooked Wild Rice as well as Enriched Cake White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Wild Rice vs Enriched White Wheat Flour for Cake:

• 5 ounces of Cooked Wild Rice have 2 times more Magnesium and 2.2 times more Zinc than Enriched White Wheat Flour for Cake.
• While 5 oz of Enriched Cake White Wheat Flour contain 12.2 times more Iron, 2.2 times more Manganese and 6.1 times more Selenium than Cooked Wild Rice.
• Both Cooked Wild Rice and Enriched White Wheat Flour for Cake contain similar levels of Copper, Phosphorus and Potassium per five ounces.
• 5 ounces of Cooked Wild Rice lack sufficient amounts of Selenium
• Both Cooked Wild Rice as well as Enriched Cake White Wheat Flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Wild Rice have 4.3 times more Omega 3 than Enriched White Wheat Flour for Cake.
• While 5 oz of Enriched Cake White Wheat Flour contain 3.6 times more Energy, 3 times more Omega 6, 3.7 times more Carbohydrate and 2.1 times more Protein than Cooked Wild Rice.
• Both Cooked Wild Rice and Enriched White Wheat Flour for Cake offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Wild Rice provide inadequate amounts of Omega 6
• 5 ounces of Enriched White Wheat Flour for Cake provide inadequate amounts of Omega 3