Comparing Nutrients in 7 ounces Cooked Brown Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Cooked Brown Rice	Durum Wheat	Recommended Dietary Allowance
Energy	7.66% 222kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	109% 141g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	8.22% 4.6g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	64% 0.83mg	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	2% 7.94μg	21.3% 85.3μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	2% 20mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	122% 1.1mg	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	13% 1.05mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	260% 5.98mg	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	22% 153mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	NA	323% 177μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.59% 21.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Brown Rice vs Durum Wheat:

• Durum Wheat contains 4.1 times more Vitamin B1, 10.1 times more Vitamin B2, 5.1 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 10.8 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Brown Rice vs Durum Wheat:

• Cooked Medium-grain Brown Rice has 6.7 times more Water than Durum Wheat.
• While Durum Wheat contains 3.4 times more Calcium, 6.8 times more Copper, 6.6 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 6.6 times more Phosphorus, 5.5 times more Potassium and 6.7 times more Zinc than Cooked Medium-grain Brown Rice.

Comparison of macro-nutrients per 7 ounces:

• Durum Wheat contains 3 times more Energy, 3 times more Fat, 2.8 times more Saturated Fat, 3.7 times more Omega 3, 3.3 times more Omega 6, 3 times more Carbohydrate and 5.9 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.