Comparing Nutrients in 100 grams Soft White Wheat VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Soft White Wheat	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	11.7% 340kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.8% 0.31g	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	62.2% 81g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.46% 0.33g	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	0.028% 0.02g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	4.74% 1.8g	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	Dry parboiled enriched Long-grain White 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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	34.8% 0.45mg	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	64.3% 257μg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	3.4% 34mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	31.6% 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	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	45% 1.04mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	5.1% 174mg	3400mg per day for Men 19-50 years
Selenium	NA	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.46mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.27% 9.86g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft White Wheat VS Dry parboiled enriched Long-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Soft White Wheat versus 100 g of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Soft White Wheat vs Dry parboiled enriched Long-grain White Rice:

• 100 grams of Soft White Wheat have 2.1 times more Vitamin B2, 1.3 times more Vitamin B5 and 33.7 times more Vitamin E than Dry parboiled enriched Long-grain White Rice.
• While 100 g of Dry parboiled enriched Long-grain White Rice contain 1.5 times more Vitamin B1 and 6.3 times more Vitamin B9 than Soft White Wheat.
• Both Soft White Wheat and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin E
• Both Soft White Wheat as well as Dry parboiled enriched Long-grain White 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 Soft White Wheat vs Dry parboiled enriched Long-grain White Rice:

• 100 grams of Soft White Wheat have 1.5 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium and 3.4 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While 100 g of Dry parboiled enriched Long-grain White Rice contain 2.1 times more Calcium than Soft White Wheat.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soft White Wheat have 1.9 times more Fat, 2.1 times more Omega 3, 2.6 times more Omega 6, 7.1 times more Fiber and 1.4 times more Protein than Dry parboiled enriched Long-grain White Rice.
• Both Soft White Wheat and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6