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

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Wild Rice	16%	3%	81%

Macro Nutrients

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Energy	24.7% 716kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	114% 149g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	6.84% 4.96g	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	% 1.33g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	52% 29.2g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	83.5% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	59.7% 0.78mg	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	47% 189μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	116% 1.04mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	115% 2.64mg	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	123% 859mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	143% 78.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS 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 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 Wild Rice:

• 7 ounces of Enriched white Wheat flour for bread have 7.1 times more Vitamin B1, 2 times more Vitamin B2 and 1.9 times more Vitamin B9 than Wild Rice.
• While 7 oz of Raw Wild Rice contain 2.4 times more Vitamin B5, 10.6 times more Vitamin B6 and 2.1 times more Vitamin E than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice provide similar amounts of Vitamin B3 per seven ounces.
• Both Enriched white Wheat flour for bread as well as Raw 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 Wild Rice:

• 7 ounces of Enriched white Wheat flour for bread have 2.3 times more Iron and 14.2 times more Selenium than Wild Rice.
• While 7 oz of Raw Wild Rice contain 1.4 times more Calcium, 2.9 times more Copper, 7.1 times more Magnesium, 1.7 times more Manganese, 4.5 times more Phosphorus, 4.3 times more Potassium and 7 times more Zinc than Enriched white Wheat flour for bread.
• 7 ounces of Enriched white Wheat flour for bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched white Wheat flour for bread have 1.8 times more Omega 6 than Wild Rice.
• While 7 oz of Raw Wild Rice contain 7 times more Omega 3, 8.1 times more Sugars and 2.6 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.