Comparing Nutrients in 7 ounces Enriched Bleached 15% Protein White (industrial) Wheat Flour VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	24.8% 718kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	48% 62g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	0.41% 0.3g	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	0.082% 0.06g	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	% 0.06g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.3g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.88mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	16.8% 0.22mg	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	84.3% 337μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	28.4% 0.26mg	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	126% 10mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	98% 2.26mg	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	36.3% 254mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	101% 55.8μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 15% Protein White (industrial) Wheat Flour VS UNCLE BENS Cooked Parboiled Brown Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched Bleached 15% Protein White (industrial) Wheat Flour versus 7 oz of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 7.6 times more Vitamin B1, 6.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 42.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 2.4 times more Vitamin B6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.5 times more Copper, 9.5 times more Iron, 1.3 times more Phosphorus, 2 times more Potassium, 3 times more Selenium and 1.5 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 2 times more Manganese than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Magnesium per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 2.5 times more Energy, 2.7 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fiber and 5 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 in seven ounces.