Comparing Nutrients in 100 grams Enriched Self-rising All-purpose White Wheat Flour VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Wild Rice	16%	3%	81%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Wild Rice	Recommended Dietary Allowance
Energy	12.2% 354kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74.2g	57.6% 75g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	3.45% 2.5g	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	% 0.67g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.83mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	30% 0.39mg	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	49% 196μg	23.8% 95μg	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	0.33% 0.05mg	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Wild Rice	Recommended Dietary Allowance
Calcium	34% 338mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	58.2% 0.52mg	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	58.4% 4.67mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	57.8% 1.33mg	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	85% 595mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	79.5% 1193mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	54% 5.96mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.21% 7.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Self-rising All-purpose White Wheat Flour VS Wild Rice per 100 g

Compare the macro and micronutrient content in 100 g of Enriched Self-rising All-purpose White Wheat Flour versus 100 g of Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Enriched Self-rising All-purpose White Wheat Flour vs Wild Rice:

• 100 grams of Enriched Self-rising All-purpose White Wheat Flour have 5.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Wild Rice.
• While 100 g of Raw Wild Rice contain 2.4 times more Vitamin B5, 7.8 times more Vitamin B6 and 16.4 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Wild Rice provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin E
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Enriched Self-rising All-purpose White Wheat Flour vs Wild Rice:

• 100 grams of Enriched Self-rising All-purpose White Wheat Flour have 16.1 times more Calcium, 2.4 times more Iron, 1.4 times more Phosphorus, 12.3 times more Selenium and 170.4 times more Sodium than Wild Rice.
• While 100 g of Raw Wild Rice contain 4.7 times more Copper, 9.3 times more Magnesium, 1.3 times more Manganese, 3.4 times more Potassium and 9.6 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Wild Rice contain 13.6 times more Omega 3, 11.4 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Wild Rice offer comparable quantities of Energy, Omega 6 and Carbohydrate per 100 grams.
• 100 grams of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3