Comparing Nutrients in 100 calories Soft White Wheat VS Cooked parboiled enriched Long-grain White Rice

Weight per 100 calories

• Soft White Wheat: 29.4g
• Cooked parboiled enriched Long-grain White Rice: 81.3g

Soft White Wheat has 2.8 times more energy per 100g than Cooked parboiled enriched Long-grain White Rice. It has high energy density when compared to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - Soft White Wheat or Cooked parboiled enriched Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Soft White Wheat	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.3% 21g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	0.12% 0.089g	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	0.022% 0.016g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 0.065g	g per day for Men 19-50 years
Fiber	9.83% 3.74g	1.93% 0.73g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	4.22% 2.37g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Cooked parboiled enriched 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	10% 0.12mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.42% 0.031mg	1.2% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.76% 1.4mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.25% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	9.76% 0.13mg	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	3% 12μg	16.5% 66μg	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	2% 0.3mg	0.054% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	1% 10mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	6.32% 0.057mg	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	19.7% 1.58mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	6.3% 26.5mg	1.74% 7.3mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	12.5% 0.29mg	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	17% 118mg	6.4% 44.7mg	700mg per day for Men 19-50 years
Potassium	3.76% 128mg	1.34% 45.5mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.56μg	55μg per day for Men 19-50 years
Sodium	0.039% 0.59mg	0.11% 1.63mg	1500mg per day for Men 19-50 years
Zinc	9.25% 1mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	1.55% 57.2g	3700g per day for Men 19-50 years

Soft White Wheat VS Cooked Parboiled Enriched Long-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Soft White Wheat or Cooked parboiled enriched Long-grain White Rice?

Lets compare vitamin content per 100 calories of Soft White Wheat vs Cooked parboiled enriched Long-grain White Rice:

• 100 calories of Soft White Wheat have 2 times more Vitamin B2 than Cooked parboiled enriched Long-grain White Rice.
• While 100 kcal of Cooked parboiled enriched Long-grain White Rice contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 5.5 times more Vitamin B9 than Soft White Wheat.
• Both Soft White Wheat and Cooked parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Soft White Wheat as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Soft White Wheat vs Cooked parboiled enriched Long-grain White Rice:

• 100 calories of Soft White Wheat have 2.2 times more Copper, 3.6 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 2.8 times more Potassium and 3.4 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Soft White Wheat and Cooked parboiled enriched Long-grain White Rice contain similar levels of Iron per 100 calories.
• 100 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Soft White Wheat as well as Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soft White Wheat have 5.1 times more Fiber and 1.3 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Soft White Wheat and Cooked parboiled enriched Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Soft White Wheat as well as Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.