Comparing Nutrients in 7 ounces Soft White Wheat VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Soft White Wheat	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	4.07% 3.95g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	3% 0.95g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	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	115% 150g	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	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	% 0.99g	g per day for Men 19-50 years
Fiber	66.3% 25.2g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	38% 21.2g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	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	68% 0.81mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	61.7% 9.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	20.3% 81.4μg	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	13.4% 2mg	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

	Soft White Wheat	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	94% 0.85mg	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	133% 10.7mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	257% 5.9mg	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	78% 546mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	NA	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	62.4% 6.87mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soft White Wheat vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Soft White Wheat has 1.5 times more Vitamin B1, 2.9 times more Vitamin B9, 11.2 times more Vitamin E and 2.1 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Soft White Wheat and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Soft White Wheat as well as UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice:

• Soft White Wheat has 4.3 times more Calcium, 1.3 times more Copper, 4.6 times more Iron, 1.5 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Soft White Wheat and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Magnesium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soft White Wheat has 1.4 times more Omega 3, 3.6 times more Fiber and 1.4 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 1.4 times more Fat and 1.3 times more Saturated Fat than Soft White Wheat.
• Both Soft White Wheat and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Energy, Omega 6 and Carbohydrate per 7 oz.
• Both Soft White Wheat as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.