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

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	17.4% 506kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	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	81.7% 106g	73.2% 95g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	23% 8.8g	NA	38g per day for Men 19-50 years
Protein	37.3% 21g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	51.6% 8.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	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	33.7% 135μg	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	7.75% 1.16mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	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	34.7% 2.78mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	87.7% 614mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.39% 14.3g	3700g per day for Men 19-50 years

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

• Raw Wild Rice has 2.7 times more Vitamin B5, 9.8 times more Vitamin B6 and 1.7 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 6.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B9 and 2 times more Vitamin E than Raw Wild Rice.
• Both Raw Wild Rice and Enriched Tortilla Mix White Wheat Flour have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Wild Rice as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Raw Wild Rice has 5.2 times more Copper, 8.4 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 4.3 times more Potassium and 9.3 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 9.8 times more Calcium, 3.6 times more Iron and 96.7 times more Sodium than Raw Wild Rice.

Comparison of macro-nutrients per 5 ounces:

• Raw Wild Rice has 2.4 times more Omega 3 and 1.5 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 9.8 times more Fat, 26.3 times more Saturated Fat and 3.7 times more Omega 6 than Raw Wild Rice.
• Both Raw Wild Rice and Enriched Tortilla Mix White Wheat Flour have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Wild Rice as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.