Comparing Nutrients in 7 ounces UNCLE BEN'S Dry Parboiled Brown Rice VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	25.3% 734kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	2% 1.92g	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	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	113% 147g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	0.6% 0.44g	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	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Enriched Self-rising All-purpose White Wheat Flour	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	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.7% 9.87mg	72.3% 11.6mg	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	7.63% 0.099mg	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	97% 389μg	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	0.66% 0.099mg	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	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	1.6% 16mg	67% 671mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	24.7% 0.22mg	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	116% 9.27mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	86.3% 2mg	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	169% 1181mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	158% 2367mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Enriched Self-rising All-purpose White Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice versus 7 oz of Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour:

• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have 2 times more Vitamin B5 and 8.1 times more Vitamin B6 than Enriched Self-rising All-purpose White Wheat Flour.
• While 7 oz of Enriched Self-rising All-purpose White Wheat Flour contain 2.4 times more Vitamin B1, 4.5 times more Vitamin B2 and 14 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B3 per seven ounces.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour:

• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have 2.9 times more Copper, 5.2 times more Magnesium, 3 times more Manganese, 1.8 times more Potassium and 3.2 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While 7 oz of Enriched Self-rising All-purpose White Wheat Flour contain 42.3 times more Calcium, 4 times more Iron, 2.2 times more Phosphorus, 1.4 times more Selenium and 198.8 times more Sodium than UNCLE BEN'S Dry Parboiled Brown Rice.
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

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 Enriched Self-rising All-purpose White Wheat Flour.
• While 7 oz of Enriched Self-rising All-purpose White Wheat Flour contain 1.3 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.