Comparing Nutrients in 7 ounces Soft White Wheat VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Soft White Wheat	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	23.3% 675kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	43% 56g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	0.14% 0.099g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	38% 21.2g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Cooked Regular Long-grain White Rice enriched	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	14% 0.18mg	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	28.8% 115μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.04% 81.6μg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	40.7% 0.94mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	2.04% 69.5mg	3400mg per day for Men 19-50 years
Selenium	NA	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	62.4% 6.87mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft White Wheat VS Cooked Regular Long-grain White Rice enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Soft White Wheat versus 7 oz of Cooked Regular Long-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soft White Wheat vs Cooked Regular Long-grain White Rice enriched:

• 7 ounces of Soft White Wheat have 2.5 times more Vitamin B1, 8.2 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 25.3 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• While 7 oz of Cooked Regular Long-grain White Rice enriched contain 1.4 times more Vitamin B9 than Soft White Wheat.
• 7 ounces of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin E
• Both Soft White Wheat as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Soft White Wheat vs Cooked Regular Long-grain White Rice enriched:

• 7 ounces of Soft White Wheat have 3.4 times more Calcium, 6.2 times more Copper, 4.5 times more Iron, 7.5 times more Magnesium, 7.2 times more Manganese, 9.3 times more Phosphorus, 12.4 times more Potassium and 7.1 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 7 ounces of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soft White Wheat have 2.6 times more Energy, 7.1 times more Fat, 2.8 times more Omega 3, 12.9 times more Omega 6, 2.7 times more Carbohydrate, 31.8 times more Fiber and 4 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 7 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber