Comparing Nutrients in 7 ounces Enriched white Wheat flour for bread VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Energy	24.7% 716kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	2% 1.45g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	20.6% 0.27mg	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	91% 363μg	13% 51.6μg	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	5.3% 0.79mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	26.7% 0.24mg	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	109% 8.75mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	24.3% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	161% 72.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.5% 192mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	143% 78.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	3.97% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Cooked Wild Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched white Wheat flour for bread versus 7 oz of Cooked Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched white Wheat flour for bread vs Cooked Wild Rice:

• 7 ounces of Enriched white Wheat flour for bread have 15.6 times more Vitamin B1, 5.9 times more Vitamin B2, 5.9 times more Vitamin B3, 2.8 times more Vitamin B5, 7 times more Vitamin B9 and 1.7 times more Vitamin E than Cooked Wild Rice.
• While 7 oz of Cooked Wild Rice contain 3.6 times more Vitamin B6 than Enriched white Wheat flour for bread.
• 7 ounces of Cooked Wild Rice have insufficient amounts of Vitamin E
• Both Enriched white Wheat flour for bread as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Enriched white Wheat flour for bread vs Cooked Wild Rice:

• 7 ounces of Enriched white Wheat flour for bread have 1.5 times more Copper, 7.4 times more Iron, 2.8 times more Manganese and 49.6 times more Selenium than Cooked Wild Rice.
• While 7 oz of Cooked Wild Rice contain 1.3 times more Magnesium and 1.6 times more Zinc than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Cooked Wild Rice contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Cooked Wild Rice lack sufficient amounts of Selenium
• Both Enriched white Wheat flour for bread as well as Cooked Wild Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched white Wheat flour for bread have 3.6 times more Energy, 5.8 times more Omega 6, 3.4 times more Carbohydrate, 1.3 times more Fiber and 3 times more Protein than Cooked Wild Rice.
• While 7 oz of Cooked Wild Rice contain 2.2 times more Omega 3 than Enriched white Wheat flour for bread.
• 7 ounces of Cooked Wild Rice provide inadequate amounts of Omega 6