Comparing Nutrients in 5 ounces Cooked Wild Rice VS Wheat Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Cooked Wild Rice	Wheat Sprouts	Recommended Dietary Allowance
Energy	4.94% 143kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	4.43% 0.75g	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	46.4% 60.3g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	10% 5.66g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Wheat Sprouts	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	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	27.3% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	29% 0.38mg	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	13.5% 54μg	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	4.1% 3.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Wheat Sprouts	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	41% 0.37mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	115% 2.63mg	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	40.5% 283mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	2.83% 105g	1.83% 67.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Wild Rice vs Wheat Sprouts:

• Sprouted Wheat contains 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 6.1 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cooked Wild Rice.
• Both Cooked Wild Rice as well as Sprouted Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Wild Rice vs Wheat Sprouts:

• Cooked Wild Rice has 1.5 times more Water than Sprouted Wheat.
• While Sprouted Wheat contains 9.3 times more Calcium, 2.2 times more Copper, 3.6 times more Iron, 2.6 times more Magnesium, 6.6 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium, 53.1 times more Selenium and 5.3 times more Sodium than Cooked Wild Rice.
• Both Cooked Wild Rice and Sprouted Wheat have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Wild Rice has 3.7 times more Omega 3 and 1.6 times more Fiber than Sprouted Wheat.
• While Sprouted Wheat contains 2 times more Energy, 3.7 times more Fat, 4.5 times more Omega 6, 2 times more Carbohydrate and 1.9 times more Protein than Cooked Wild Rice.
• Both Cooked Wild Rice as well as Sprouted Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.