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

Macros Ratio

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

Macro Nutrients

	Whole Wheat Flour	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	23.3% 675kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	3% 0.95g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	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	110% 143g	120% 156g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	0.14% 0.099g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.99g	g per day for Men 19-50 years
Fiber	56% 21.2g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	47% 26.2g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	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	83% 1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	61.7% 9.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	22% 87.3μg	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	9.4% 1.4mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	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	90% 0.81mg	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	89.3% 7.14mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	257% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	101% 708mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	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	47% 5.16mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.53% 19.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Whole Wheat Flour 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 Whole Wheat Flour vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 7 ounces of Whole Wheat Flour have 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B9 and 7.9 times more Vitamin E than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice contain 1.5 times more Vitamin B5 than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and UNCLE BEN'S Dry Parboiled Brown Rice provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin E
• Both Whole-grain Wheat Flour as well as UNCLE BEN'S Dry Parboiled Brown 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 Whole Wheat Flour vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 7 ounces of Whole Wheat Flour have 4.3 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Selenium and 1.3 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• 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 Whole Wheat Flour have 2.8 times more Omega 3, 1.3 times more Omega 6, 3.1 times more Fiber and 1.7 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Whole Wheat Flour and UNCLE BEN'S Dry Parboiled Brown Rice offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3