Comparing Nutrients in 100 grams Brown Rice VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Brown Rice	Durum Wheat	Recommended Dietary Allowance
Energy	12.5% 362kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	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	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	8.95% 3.4g	NA	38g per day for Men 19-50 years
Protein	13.4% 7.5g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Brown 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	34.4% 0.41mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	32.2% 0.42mg	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	5% 20μg	10.8% 43μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Durum Wheat	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	61.4% 0.55mg	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	22.5% 1.8mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	131% 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	37.7% 264mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	NA	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Brown Rice vs Durum Wheat:

• Raw Medium-grain Brown Rice has 1.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than Durum Wheat.
• While Durum Wheat contains 2.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Vitamin B1 per 100 g.
• Both Raw Medium-grain Brown Rice as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Brown Rice vs Durum Wheat:

• Raw Medium-grain Brown Rice has 1.2 times more Manganese than Durum Wheat.
• While Durum Wheat contains 2 times more Copper, 2 times more Iron, 1.9 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Calcium and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Durum Wheat contains 1.8 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Durum Wheat have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Carbohydrate per 100 g.
• Both Raw Medium-grain Brown Rice as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.