Comparing Nutrients in 100 grams Enriched Bleached 15% Protein White (industrial) Wheat Flour VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	12.5% 362kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	1.52% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53.8% 70g	24% 31.3g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	0.21% 0.15g	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	0.041% 0.03g	0% 0g	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	% 0.03g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0.15g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.3% 0.74mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.54% 0.43mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	8.46% 0.11mg	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	42.5% 170μg	1% 4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.33% 0.05mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	14.3% 0.13mg	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	63.3% 5.06mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	49.6% 1.14mg	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	18.3% 128mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.35% 13g	1.74% 64.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 15% Protein White (industrial) Wheat Flour VS UNCLE BENS Cooked Parboiled Brown Rice per 100 g

Compare the macro and micronutrient content in 100 g of Enriched Bleached 15% Protein White (industrial) Wheat Flour versus 100 g of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Enriched Bleached 15% Protein White (industrial) Wheat Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 100 grams of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 7.6 times more Vitamin B1, 6.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 42.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 100 g of UNCLE BENS Cooked Parboiled Brown Rice contain 2.4 times more Vitamin B6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 100 grams of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 100 grams of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.5 times more Copper, 9.5 times more Iron, 1.3 times more Phosphorus, 2 times more Potassium, 3 times more Selenium and 1.5 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While 100 g of UNCLE BENS Cooked Parboiled Brown Rice contain 2 times more Manganese than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Magnesium per 100 grams.
• 100 grams of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 2.5 times more Energy, 2.7 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fiber and 5 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 100 grams of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 in 100 grams.