Comparing Nutrients in 100 grams Cooked Regular Long-grain White Rice enriched VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Durum Wheat	Recommended Dietary Allowance
Energy	4.5% 130kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	21.7% 28g	54.7% 71g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	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	1.05% 0.4g	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	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	13.6% 0.16mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	14.5% 58μg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Durum Wheat	Recommended Dietary Allowance
Calcium	1% 10mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	61.4% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	1.03% 41μg	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	15% 1.2mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	6.14% 43mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice enriched VS Durum Wheat per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Regular Long-grain White Rice enriched versus 100 g of Durum Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Regular Long-grain White Rice enriched vs Durum Wheat:

• 100 grams of Cooked Regular Long-grain White Rice enriched have 1.3 times more Vitamin B9 than Durum Wheat.
• While 100 g of Durum Wheat contain 2.6 times more Vitamin B1, 9.3 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 4.5 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• 100 grams of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Regular Long-grain White Rice enriched as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Regular Long-grain White Rice enriched vs Durum Wheat:

• 100 g of Durum Wheat contain 3.4 times more Calcium, 8 times more Copper, 2.9 times more Iron, 12 times more Magnesium, 6.4 times more Manganese, 11.8 times more Phosphorus, 12.3 times more Potassium, 11.9 times more Selenium and 8.5 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 100 grams of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Durum Wheat contain 2.6 times more Energy, 8.8 times more Fat, 3.7 times more Omega 3, 15 times more Omega 6, 2.5 times more Carbohydrate and 5.1 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 100 grams of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6