Comparing Nutrients in 100 calories Enriched Regular Long-grain White Rice VS Durum Wheat

Weight per 100 calories

• Enriched Regular Long-grain White Rice: 27.4g
• Durum Wheat: 29.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Enriched Regular Long-grain White Rice or Durum Wheat?

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.53% 0.008g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16% 21g	130g per day for Men 19-50 years
Sugars	0.045% 0.033g	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	0.008% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.022g	NA	g per day for Men 19-50 years
Fiber	0.94% 0.36g	NA	38g per day for Men 19-50 years
Protein	3.5% 1.95g	7.2% 4.04g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.03% 0.013mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	9.5% 0.12mg	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	16% 63.3μg	3.17% 12.7μg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.023% 0.027μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	0.77% 7.67mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	18% 0.16mg	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	14.8% 1.2mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	1.63% 6.85mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	38.6% 0.89mg	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	4.5% 31.5mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.5mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0.039% 0.59mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	0.087% 3.23g	3700g per day for Men 19-50 years

Enriched Regular Long-grain White Rice VS Durum Wheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Enriched Regular Long-grain White Rice or Durum Wheat?

Lets compare vitamin content per 100 calories of Enriched Regular Long-grain White Rice vs Durum Wheat:

• 100 calories of Enriched Regular Long-grain White Rice have 1.3 times more Vitamin B1 and 5 times more Vitamin B9 than Durum Wheat.
• While 100 kcal of Durum Wheat contain 2.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.8 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Enriched Regular Long-grain White Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Enriched Regular Long-grain White Rice vs Durum Wheat:

• 100 kcal of Durum Wheat contain 2.7 times more Copper, 6.2 times more Magnesium, 3 times more Manganese, 4.8 times more Phosphorus, 4 times more Potassium, 6.4 times more Selenium and 4.1 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat contain similar levels of Iron per 100 calories.
• 100 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Enriched Regular Long-grain White Rice as well as Durum Wheat lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Durum Wheat contain 2.1 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Enriched Regular Long-grain White Rice as well as Durum Wheat provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.