Comparing Nutrients in 7 ounces UNCLE BENS Cooked Parboiled Brown Rice VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	10% 292kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	114% 148g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	2.8% 2.02g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	68.4% 26g	38g per day for Men 19-50 years
Protein	11% 6.13g	34% 19g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Whole Soft 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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	29% 0.38mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	105% 0.94mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	293% 6.75mg	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	92% 641mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.67% 24.6g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BENS Cooked Parboiled Brown Rice VS Whole Soft 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 Whole Soft 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 Whole Soft Wheat Flour:

• 7 oz of Soft Wheat Whole Grain Flour contain 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin E than UNCLE BENS Cooked Parboiled Brown Rice.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9 and Vitamin E
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for UNCLE BENS Cooked Parboiled Brown Rice vs Whole Soft Wheat Flour:

• 7 oz of Soft Wheat Whole Grain Flour contain 11 times more Calcium, 3.7 times more Copper, 7 times more Iron, 3 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 6.5 times more Potassium, 1.4 times more Selenium and 3.8 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Soft Wheat Whole Grain Flour contain 2.3 times more Energy, 2.3 times more Fat, 2.4 times more Carbohydrate, 7.7 times more Fiber and 3.1 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.