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

Weight per 100 calories

• Wheat Germ: 28g
• Enriched Regular Long-grain White Rice: 27.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Wheat Germ	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.53% 0.008g	1.6g per day for Men 19-50 years
Omega 6	8.64% 1.47g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	0.045% 0.033g	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	0.008% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 0.022g	g per day for Men 19-50 years
Fiber	9.65% 3.67g	0.94% 0.36g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	3.5% 1.95g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	7.18% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	3.46% 0.045mg	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	19.5% 78μg	16% 63.3μg	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	NA	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.023% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.77% 7.67mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	6.7% 0.06mg	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	21.7% 1.74mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.4mg	1.63% 6.85mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	13% 0.3mg	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	33.4% 234mg	4.5% 31.5mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	0.93% 31.5mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.083% 3.1g	0.086% 3.2g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Wheat Germ have 3.3 times more Vitamin B1, 10.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Enriched Regular Long-grain White Rice.
• 100 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Crude Wheat Germ as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of Wheat Germ have 3.7 times more Copper, 1.5 times more Iron, 9.7 times more Magnesium, 12.4 times more Manganese, 7.4 times more Phosphorus, 7.9 times more Potassium, 5.3 times more Selenium and 11.4 times more Zinc than Enriched Regular Long-grain White Rice.
• 100 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Crude Wheat Germ as well as Enriched Regular Long-grain White Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Wheat Germ have 14.9 times more Fat, 23.6 times more Omega 3, 36.7 times more Omega 6, 10.3 times more Fiber and 3.3 times more Protein than Enriched Regular Long-grain White Rice.
• While 100 kcal of Enriched Regular Long-grain White Rice contain 1.5 times more Carbohydrate than Crude Wheat Germ.
• Both Wheat Germ and Enriched Regular Long-grain White Rice offer comparable quantities of Energy per 100 calories.
• 100 calories of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber