Comparing Nutrients in 7 ounces Cooked parboiled enriched Long-grain White Rice VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Wheat Germ	Recommended Dietary Allowance
Energy	8.4% 244kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	89.7% 1.43g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	61.7% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	79% 103g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	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	0.055% 0.04g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	69% 26g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	198% 2.58mg	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	40% 161μg	139% 558μg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Wheat Germ	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	176% 1.58mg	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	45% 3.6mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	113% 474mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	1148% 26.4mg	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	15.6% 109mg	239% 1671mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	222% 24.4mg	11mg per day for Men 19-50 years
Water	3.77% 140g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked parboiled enriched Long-grain White Rice VS Wheat Germ per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked parboiled enriched Long-grain White Rice versus 7 oz of Wheat Germ to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked parboiled enriched Long-grain White Rice vs Wheat Germ:

• 7 oz of Crude Wheat Germ contain 8.9 times more Vitamin B1, 26.3 times more Vitamin B2, 3 times more Vitamin B3, 7 times more Vitamin B5, 8.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cooked parboiled enriched Long-grain White Rice.
• 7 ounces of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Cooked parboiled enriched Long-grain White Rice as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked parboiled enriched Long-grain White Rice vs Wheat Germ:

• 7 oz of Crude Wheat Germ contain 2.1 times more Calcium, 11.4 times more Copper, 3.5 times more Iron, 26.6 times more Magnesium, 37.6 times more Manganese, 15.3 times more Phosphorus, 15.9 times more Potassium, 8.5 times more Selenium and 33.2 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• 7 ounces of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crude Wheat Germ contain 2.9 times more Energy, 26.3 times more Fat, 22.5 times more Saturated Fat, 42.5 times more Omega 3, 71.4 times more Omega 6, 2 times more Carbohydrate, 14.7 times more Fiber and 8 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• 7 ounces of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6