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

Macros Ratio

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

Macro Nutrients

	Enriched Regular Long-grain White Rice	Wheat Germ	Recommended Dietary Allowance
Energy	12.6% 365kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	31% 5.3g	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	40% 51.8g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Wheat Germ	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	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	100% 1.3mg	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	70.3% 281μg	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	Wheat Germ	Recommended Dietary Allowance
Calcium	2.8% 28mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	88.4% 0.8mg	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	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	578% 13.3mg	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	120% 842mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	144% 79.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	112% 12.3mg	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 Wheat Germ per 100 g

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

• 100 g of Crude Wheat Germ contain 3.3 times more Vitamin B1, 10.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 7.9 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Wheat Germ provide similar amounts of Vitamin B9 per 100 grams.
• Both Enriched Regular Long-grain White Rice as well as Crude Wheat Germ 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 Wheat Germ:

• 100 g of Crude Wheat Germ contain 1.4 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 9.6 times more Magnesium, 12.2 times more Manganese, 7.3 times more Phosphorus, 7.8 times more Potassium, 5.2 times more Selenium and 11.3 times more Zinc than Enriched Regular Long-grain White Rice.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enriched Regular Long-grain White Rice have 1.5 times more Carbohydrate than Wheat Germ.
• While 100 g of Crude Wheat Germ contain 14.7 times more Fat, 9.3 times more Saturated Fat, 23.3 times more Omega 3, 36.2 times more Omega 6, 10.2 times more Fiber and 3.2 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Wheat Germ offer comparable quantities of Energy per 100 grams.
• 100 grams of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6