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Comparing Nutrients in 5 ounces Wild RiceVS Enriched White Wheat Flour for Cake

Macros Ratio

Protein Fat Carbs

Wild Rice
16%
3%
81%
Enriched White Wheat Flour for Cake
9%
2%
89%
5 oz ▼

Macro Nutrients

17.4%506kcal
Energy
17.7%513kcal
506 kcalvs513 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.58%1.53g
Fat
1.26%1.2g
1.53 gvs1.2 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.69%0.22g
Saturated Fat
0.56%0.18g
0.22 gvs0.18 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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26.6%0.43g
Omega 3
1.95%0.031g
0.43 gvs0.031 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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3.14%0.53g
Omega 6
2.98%0.51g
0.53 gvs0.51 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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81.7%106g
Carbohydrate
85%111g
106 gvs111 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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4.9%3.54g
Sugars
0.61%0.44g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.54 gvs0.44 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%0.95g
Sucrose
NA
0.95 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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23%8.8g
Fiber
6.34%2.4g
8.8 gvs2.4 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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37.3%21g
Protein
20.8%11.6g
21 gvs11.6 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0.16%1.4μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.4 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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13.6%0.16mg
Vitamin B1
105%1.26mg
Thiamine
0.16 mgvs1.26 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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28.6%0.37mg
Vitamin B2
47%0.61mg
Riboflavin
0.37 mgvs0.61 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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59.6%9.54mg
Vitamin B3
60%9.62mg
Niacin, nicotinic acid, niacinamide
9.54 mgvs9.62 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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30.3%1.5mg
Vitamin B5
13%0.65mg
Pantothenic acid
1.5 mgvs0.65 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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42.6%0.55mg
Vitamin B6
3.6%0.047mg
Pyridoxine
0.55 mgvs0.047 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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33.7%135μg
Vitamin B9
66%264μg
Folates and Folic Acid
135 μgvs264 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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7.75%1.16mg
Vitamin E
0.19%0.028mg
Tocopherols and Tocotrienols
1.16 mgvs0.028 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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2.24%2.7μg
Vitamin K
0.35%0.43μg
Phytomenadione or phylloquinone
2.7 μgvs0.43 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

2.98%29.8mg
Calcium
2%20mg
29.8 mgvs20 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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82.5%0.74mg
Copper
22%0.2mg
0.74 mgvs0.2 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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34.7%2.78mg
Iron
130%10.4mg
2.78 mgvs10.4 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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59.7%251mg
Magnesium
5.4%22.7mg
251 mgvs22.7 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
39%0.9mg
1.9 mgvs0.9 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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87.7%614mg
Phosphorus
17.2%120mg
614 mgvs120 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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18%605mg
Potassium
4.38%149mg
605 mgvs149 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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7.2%3.97μg
Selenium
12.6%6.95μg
3.97 μgvs6.95 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.66%9.92mg
Sodium
0.19%2.83mg
9.92 mgvs2.83 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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77%8.45mg
Zinc
8%0.88mg
8.45 mgvs0.88 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.3%11g
Water
0.48%17.7g
11 gvs17.7 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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

Compare the macro and micronutrient content in 5 oz of 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 Wild Rice vs Enriched White Wheat Flour for Cake:

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

Comparison of macro-nutrients per 5 ounces:




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