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

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Soft White Wheat	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	11.7% 340kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.48% 0.15g	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	1.2% 0.2g	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	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.069% 0.05g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	5% 1.9g	38g per day for Men 19-50 years
Protein	19% 10.7g	14% 7.82g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Dry instant Long-grain White Rice, enriched	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	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	8.64% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	9.4% 0.12mg	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	68.8% 275μg	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	0.27% 0.04mg	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 instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	19.7% 0.18mg	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	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	43% 0.99mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	NA	67.6% 37.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.46mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.23% 8.4g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Soft White Wheat have 3.8 times more Vitamin B2, 2 times more Vitamin B5, 3.1 times more Vitamin B6 and 25.3 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• While 100 g of Dry instant Long-grain White Rice, enriched contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 6.7 times more Vitamin B9 than Soft White Wheat.
• 100 grams of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin E
• Both Soft White Wheat as well as Dry instant Long-grain White Rice, enriched 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 instant Long-grain White Rice, enriched:

• 100 grams of Soft White Wheat have 1.5 times more Calcium, 2.4 times more Copper, 6.4 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 16.1 times more Potassium and 2.4 times more Zinc than Dry instant Long-grain White Rice, enriched.
• Both Soft White Wheat and Dry instant Long-grain White Rice, enriched contain similar levels of Iron per 100 grams.
• 100 grams of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soft White Wheat have 2.1 times more Fat, 2.1 times more Omega 3, 4 times more Omega 6, 6.7 times more Fiber and 1.4 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Soft White Wheat and Dry instant Long-grain White Rice, enriched offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6