Comparing Nutrients in 100 grams Soft White Wheat VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Brown Rice	8%	7%	85%

Macro Nutrients

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Energy	11.7% 340kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	58.6% 76g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	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	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	39% 0.51mg	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	10.3% 41μg	5% 20μg	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	6.73% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Brown Rice	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	30.8% 0.28mg	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	67% 5.37mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	163% 3.74mg	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	57.4% 402mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.46mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.33% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Soft White Wheat vs Brown Rice:

• Soft White Wheat has 2.5 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Soft White Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soft White Wheat vs Brown Rice:

• Soft White Wheat has 1.5 times more Copper, 3 times more Iron, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.6 times more Magnesium than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Calcium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Soft White Wheat has 3.7 times more Fiber and 1.4 times more Protein than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.3 times more Fat and 1.5 times more Saturated Fat than Soft White Wheat.
• Both Soft White Wheat and Raw Medium-grain Brown Rice have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 100 g.
• Both Soft White Wheat as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.