Comparing Nutrients in 7 ounces Durum Wheat VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Durum Wheat	Cooked Brown Rice	Recommended Dietary Allowance
Energy	23% 673kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	36% 46.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	48.5% 27g	8.22% 4.6g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.3% 0.83mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	22.7% 0.3mg	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	21.3% 85.3μg	2% 7.94μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	18% 0.16mg	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	87.3% 7mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	260% 5.98mg	95% 2.18mg	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	144% 1008mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	3.9% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Durum Wheat vs Cooked Brown Rice:

• Durum Wheat has 4.1 times more Vitamin B1, 10.1 times more Vitamin B2, 5.1 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 10.8 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Durum Wheat as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Durum Wheat vs Cooked Brown Rice:

• Durum Wheat has 3.4 times more Calcium, 6.8 times more Copper, 6.6 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 6.6 times more Phosphorus, 5.5 times more Potassium and 6.7 times more Zinc than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 6.7 times more Water than Durum Wheat.

Comparison of macro-nutrients per 7 ounces:

• Durum Wheat has 3 times more Energy, 3 times more Fat, 2.8 times more Saturated Fat, 3.7 times more Omega 3, 3.3 times more Omega 6, 3 times more Carbohydrate and 5.9 times more Protein than Cooked Medium-grain Brown Rice.
• Both Durum Wheat as well as Cooked Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.