Comparing Nutrients in 7 ounces UNCLE BEN'S Dry Parboiled Brown Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Durum Wheat	15%	6%	79%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Durum Wheat	Recommended Dietary Allowance
Energy	25.3% 734kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	3% 0.95g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	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	120% 156g	109% 141g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	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	% 0.99g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	NA	38g per day for Men 19-50 years
Protein	27% 15g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled 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	46% 0.55mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.7% 9.87mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	6.95% 27.8μg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	28.8% 2.3mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	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	78% 546mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	323% 177μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.59% 21.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice vs Durum Wheat:

• Durum Wheat contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.1 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Durum Wheat have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice vs Durum Wheat:

• Durum Wheat contains 4.3 times more Calcium, 1.7 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium, 3.5 times more Selenium and 2.1 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Durum Wheat have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Durum Wheat contains 1.8 times more Omega 3 and 1.8 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Durum Wheat have similar amounts of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per 7 oz.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.