Comparing Nutrients in 100 grams Enriched white Wheat flour for bread VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Energy	12.4% 361kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	4.03% 0.69g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	1% 0.73g	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	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.33g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	21.4% 12g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.7% 0.81mg	4.33% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.2% 7.55mg	8.04% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	3.08% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	10.4% 0.14mg	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	45.8% 183μg	6.5% 26μg	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	2.67% 0.4mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	13.4% 0.12mg	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	55% 4.4mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	12.3% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	81.3% 36.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Cooked Wild Rice per 100 g

Compare the macro and micronutrient content in 100 g of Enriched white Wheat flour for bread versus 100 g of Cooked Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Enriched white Wheat flour for bread vs Cooked Wild Rice:

• 100 grams of Enriched white Wheat flour for bread have 15.6 times more Vitamin B1, 5.9 times more Vitamin B2, 5.9 times more Vitamin B3, 2.8 times more Vitamin B5, 7 times more Vitamin B9 and 1.7 times more Vitamin E than Cooked Wild Rice.
• While 100 g of Cooked Wild Rice contain 3.6 times more Vitamin B6 than Enriched white Wheat flour for bread.
• 100 grams of Cooked Wild Rice have insufficient amounts of Vitamin E
• Both Enriched white Wheat flour for bread as well as Cooked 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 white Wheat flour for bread vs Cooked Wild Rice:

• 100 grams of Enriched white Wheat flour for bread have 1.5 times more Copper, 7.4 times more Iron, 2.8 times more Manganese and 49.6 times more Selenium than Cooked Wild Rice.
• While 100 g of Cooked Wild Rice contain 1.3 times more Magnesium and 1.6 times more Zinc than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Cooked Wild Rice contain similar levels of Phosphorus and Potassium per 100 grams.
• 100 grams of Cooked Wild Rice lack sufficient amounts of Selenium
• Both Enriched white Wheat flour for bread as well as Cooked Wild Rice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enriched white Wheat flour for bread have 3.6 times more Energy, 5.8 times more Omega 6, 3.4 times more Carbohydrate, 1.3 times more Fiber and 3 times more Protein than Cooked Wild Rice.
• While 100 g of Cooked Wild Rice contain 2.2 times more Omega 3 than Enriched white Wheat flour for bread.
• 100 grams of Cooked Wild Rice provide inadequate amounts of Omega 6