Comparing Nutrients in 100 grams Enriched Regular Long-grain White Rice VS 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	12.6% 365kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	61.5% 80g	54.7% 71g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	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	0.028% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	3.42% 1.3g	NA	38g per day for Men 19-50 years
Protein	12.7% 7.13g	24.4% 13.7g	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	48% 0.58mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	57.8% 231μg	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	0.73% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	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	2.8% 28mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	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	54% 4.3mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	16.4% 115mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.3% 11g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Enriched Regular Long-grain White Rice 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 Enriched Regular Long-grain White Rice vs Durum Wheat:

• 100 grams of Enriched Regular Long-grain White Rice have 1.4 times more Vitamin B1 and 5.4 times more Vitamin B9 than Durum Wheat.
• While 100 g of Durum Wheat contain 2.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.6 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 grams.
• 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 grams.

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

• 100 grams of Enriched Regular Long-grain White Rice have 1.2 times more Iron than Durum Wheat.
• While 100 g of Durum Wheat contain 2.5 times more Copper, 5.8 times more Magnesium, 2.8 times more Manganese, 4.4 times more Phosphorus, 3.7 times more Potassium, 5.9 times more Selenium and 3.8 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Durum Wheat contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Durum Wheat contain 3.7 times more Fat, 1.5 times more Omega 3, 6.4 times more Omega 6 and 1.9 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 grams.
• 100 grams of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6