Comparing Nutrients in 7 ounces Durum Wheat VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Durum Wheat	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	23% 673kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	122% 159g	130g per day for Men 19-50 years
Sugars	NA	0.33% 0.24g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	NA	6.8% 2.58g	38g per day for Men 19-50 years
Protein	48.5% 27g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Enriched Regular Long-grain White 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	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	25% 0.33mg	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	115% 458μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	48.5% 0.44mg	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	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	260% 5.98mg	94% 2.16mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Durum Wheat VS Enriched Regular Long-grain White Rice per 7 oz

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

Lets compare vitamin content per 7 ounces of Durum Wheat vs Enriched Regular Long-grain White Rice:

• 7 ounces of Durum Wheat have 2.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• While 7 oz of Enriched Regular Long-grain White Rice contain 1.4 times more Vitamin B1 and 5.4 times more Vitamin B9 than Durum Wheat.
• Both Durum Wheat and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B5 per seven ounces.
• Both Durum Wheat as well as Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice:

• 7 ounces of Durum Wheat have 1.2 times more Calcium, 2.5 times more Copper, 5.8 times more Magnesium, 2.8 times more Manganese, 4.4 times more Phosphorus, 3.7 times more Potassium, 5.9 times more Selenium and 3.8 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Durum Wheat and Enriched Regular Long-grain White Rice contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Durum Wheat have 3.7 times more Fat, 1.5 times more Omega 3, 6.4 times more Omega 6 and 1.9 times more Protein than Enriched Regular Long-grain White Rice.
• Both Durum Wheat and Enriched Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6