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

Macros Ratio

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

Macro Nutrients

	Durum Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	23% 673kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3% 0.95g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	120% 156g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	NA	18.3% 6.95g	38g per day for Men 19-50 years
Protein	48.5% 27g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	UNCLE BEN'S Dry Parboiled 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	61.7% 9.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	62% 0.81mg	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	6.95% 27.8μg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	72% 0.65mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	260% 5.98mg	257% 5.9mg	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	78% 546mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Durum Wheat VS UNCLE BEN'S Dry Parboiled Brown Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Durum Wheat versus 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Durum Wheat have 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 Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Durum Wheat as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Durum Wheat vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 7 ounces of Durum Wheat have 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 Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice contain similar levels of Manganese per seven ounces.
• 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 Durum Wheat have 1.8 times more Omega 3 and 1.8 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Durum Wheat and UNCLE BEN'S Dry Parboiled Brown Rice offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per seven ounces.
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3