Comparing Nutrients in 7 ounces Whole Soft Wheat Flour VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Whole Soft Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	22.7% 659kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	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	114% 148g	48% 62g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	68.4% 26g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	34% 19g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Whole Soft 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	49% 0.59mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	14% 55.6μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	7% 1.05mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	92% 7.36mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	293% 6.75mg	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	92% 641mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Soft Wheat Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• Soft Wheat Whole Grain Flour has 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin E and 4.8 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.

Comparing minerals per 7 ounces for Whole Soft Wheat Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• Soft Wheat Whole Grain Flour has 11 times more Calcium, 3.7 times more Copper, 7 times more Iron, 3 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 6.5 times more Potassium, 1.4 times more Selenium and 3.8 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 5.2 times more Water than Soft Wheat Whole Grain Flour.

Comparison of macro-nutrients per 7 ounces:

• Soft Wheat Whole Grain Flour has 2.3 times more Energy, 2.3 times more Fat, 2 times more Saturated Fat, 2.4 times more Carbohydrate, 6.8 times more Sugars, 7.7 times more Fiber and 3.1 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Soft Wheat Whole Grain Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Glucose and Sucrose in 7 oz.