Comparing Nutrients in 5 ounces Cooked Wild Rice VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Cooked Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	4.94% 143kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	11.7% 2g	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	73.2% 95g	130g per day for Men 19-50 years
Sugars	1.43% 1.03g	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	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	NA	38g per day for Men 19-50 years
Protein	10% 5.66g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	51.6% 8.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	4.36% 0.057mg	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	48% 193μg	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	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	15.7% 0.14mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	38% 0.87mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.83% 105g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Enriched Tortilla Mix White Wheat Flour per 5 oz

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

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

• 5 ounces of Cooked Wild Rice have 3.4 times more Vitamin B6 than Enriched Tortilla Mix White Wheat Flour.
• While 5 oz of Enriched Tortilla Mix White Wheat Flour contain 14.1 times more Vitamin B1, 5.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.6 times more Vitamin B5, 5.2 times more Vitamin B9 and 6.8 times more Vitamin E than Cooked Wild Rice.
• 5 ounces of Cooked Wild Rice have insufficient amounts of Vitamin E
• Both Cooked Wild Rice as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Cooked Wild Rice have 1.2 times more Copper, 1.5 times more Magnesium and 2.1 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While 5 oz of Enriched Tortilla Mix White Wheat Flour contain 68.3 times more Calcium, 11.8 times more Iron, 2.2 times more Manganese, 2.6 times more Phosphorus and 225.7 times more Sodium than Cooked Wild Rice.
• Both Cooked Wild Rice and Enriched Tortilla Mix White Wheat Flour contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Wild Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Enriched Tortilla Mix White Wheat Flour contain 4 times more Energy, 31.3 times more Fat, 83.7 times more Saturated Fat, 1.3 times more Omega 3, 11.8 times more Omega 6, 3.1 times more Carbohydrate and 2.4 times more Protein than Cooked Wild Rice.
• 5 ounces of Cooked Wild Rice provide inadequate amounts of Omega 6