Comparing Nutrients in 7 ounces UNCLE BENS Cooked Parboiled Brown Rice VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	10% 292kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	8.1% 1.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	107% 139g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	2.5% 1.83g	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% 0g	0.082% 0.06g	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	% 0g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.3g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11% 6.13g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	6.87% 0.089mg	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	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	43% 0.39mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	49% 1.13mg	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	27.2% 191mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	101% 55.8μg	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	14% 1.53mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.69% 25.5g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BENS Cooked Parboiled Brown Rice VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of UNCLE BENS Cooked Parboiled Brown Rice versus 7 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have 1.6 times more Vitamin B3 and 2.4 times more Vitamin B6 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 2 times more Vitamin B1, 1.6 times more Vitamin B5 and 7.8 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for UNCLE BENS Cooked Parboiled Brown Rice vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have 2 times more Manganese than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 1.5 times more Copper, 2.4 times more Iron, 1.3 times more Phosphorus, 2 times more Potassium, 3 times more Selenium and 1.5 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain similar levels of Magnesium per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 2.5 times more Energy, 2.7 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fiber and 5 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.