Comparing Nutrients in 7 ounces Soft White Wheat VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Brown Rice	8%	7%	85%

Macro Nutrients

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Energy	23.3% 675kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	10.7% 1.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	116% 151g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	NA	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	NA	g per day for Men 19-50 years
Fiber	66.3% 25.2g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	38% 21.2g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	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	68% 0.81mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	77.7% 1mg	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	20.3% 81.4μg	9.92% 39.7μg	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	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	61% 0.55mg	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	133% 10.7mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	67.6% 284mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	323% 7.43mg	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	114% 798mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	62.4% 6.87mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.66% 24.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soft White Wheat vs Brown Rice:

• Soft White Wheat has 2.5 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Soft White Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soft White Wheat vs Brown Rice:

• Soft White Wheat has 1.5 times more Copper, 3 times more Iron, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.6 times more Magnesium than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Calcium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soft White Wheat has 3.7 times more Fiber and 1.4 times more Protein than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.3 times more Fat and 1.5 times more Saturated Fat than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 7 oz.
• Both Soft White Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.