Comparing Nutrients in 7 ounces UNCLE BEN'S Dry Parboiled Brown Rice VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	25.3% 734kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	3% 0.95g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	116% 151g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	0.74% 0.54g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	27% 15g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.7% 9.87mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	6.7% 0.087mg	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	91% 363μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	31.8% 0.29mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	166% 74.6μg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	122% 67.3μg	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	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Wheat flour, white, all-purpose, enriched, bleached per 7 oz

Compare the macro and micronutrient content in 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice versus 7 oz of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice vs Wheat flour, white, all-purpose, enriched, bleached:

• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have 2 times more Vitamin B5 and 9.3 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, bleached.
• While 7 oz of Wheat flour, white, all-purpose, enriched, bleached contain 2.8 times more Vitamin B1, 5.4 times more Vitamin B2 and 13.1 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Wheat flour, white, all-purpose, enriched, bleached provide similar amounts of Vitamin B3 per seven ounces.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for UNCLE BEN'S Dry Parboiled Brown Rice vs Wheat flour, white, all-purpose, enriched, bleached:

• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have 2.3 times more Copper, 4.5 times more Magnesium, 4.4 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium and 2.8 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 7 oz of Wheat flour, white, all-purpose, enriched, bleached contain 4 times more Iron and 1.3 times more Selenium than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have 2.8 times more Fat, 2.1 times more Omega 6 and 1.3 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• While 7 oz of Wheat flour, white, all-purpose, enriched, bleached contain 1.4 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in seven ounces.