Comparing Nutrients in 7 ounces Brown Rice VS Durum Wheat

Macros Ratio

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

Macro Nutrients

	Brown Rice	Durum Wheat	Recommended Dietary Allowance
Energy	24.8% 718kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	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	116% 151g	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	17.8% 6.75g	NA	38g per day for Men 19-50 years
Protein	26.6% 15g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	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	68.3% 0.82mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	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	9.92% 39.7μg	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

	Brown Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	44.7% 3.57mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	323% 7.43mg	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	75% 524mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	NA	323% 177μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.66% 24.5g	0.59% 21.7g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 1.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than Durum Wheat.
• While Durum Wheat contains 2.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Vitamin B1 per 7 oz.
• Both Raw 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 Brown Rice vs Durum Wheat:

• Raw Medium-grain Brown Rice has 1.2 times more Manganese than Durum Wheat.
• While Durum Wheat contains 2 times more Copper, 2 times more Iron, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Durum Wheat contains 1.8 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Carbohydrate per 7 oz.
• Both Raw Medium-grain Brown Rice as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.