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

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Wild Rice	16%	3%	81%

Macro Nutrients

	Enriched white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Energy	12.4% 361kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.03% 0.69g	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	55.8% 72.5g	57.6% 75g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	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	6.3% 2.4g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	21.4% 12g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	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	67.7% 0.81mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.2% 7.55mg	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	2.85% 0.037mg	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	45.8% 183μg	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	2.67% 0.4mg	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 white Wheat flour for bread	Wild Rice	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	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	55% 4.4mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	57.8% 1.33mg	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	62% 433mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	54% 5.96mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.21% 7.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS 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 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 Wild Rice:

• 100 grams of Enriched white Wheat flour for bread have 7.1 times more Vitamin B1, 2 times more Vitamin B2 and 1.9 times more Vitamin B9 than Wild Rice.
• While 100 g of Raw Wild Rice contain 2.4 times more Vitamin B5, 10.6 times more Vitamin B6 and 2.1 times more Vitamin E than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice provide similar amounts of Vitamin B3 per 100 grams.
• Both Enriched white Wheat flour for bread 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 white Wheat flour for bread vs Wild Rice:

• 100 grams of Enriched white Wheat flour for bread have 2.3 times more Iron and 14.2 times more Selenium than Wild Rice.
• While 100 g of Raw Wild Rice contain 1.4 times more Calcium, 2.9 times more Copper, 7.1 times more Magnesium, 1.7 times more Manganese, 4.5 times more Phosphorus, 4.3 times more Potassium and 7 times more Zinc than Enriched white Wheat flour for bread.
• 100 grams of Enriched white Wheat flour for bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enriched white Wheat flour for bread have 1.8 times more Omega 6 than Wild Rice.
• While 100 g of Raw Wild Rice contain 7 times more Omega 3, 8.1 times more Sugars and 2.6 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wild Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.