Comparing Nutrients in 100 calories Brown Rice Flour VS Dry Corn Gluten-free Pasta

Weight per 100 calories

• Brown Rice Flour: 27.5g
• Dry Corn Gluten-free Pasta: 28g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Brown Rice Flour or Dry Corn Gluten-free Pasta?

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	0.49% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	1.48% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	17% 22.2g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	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	3.33% 1.27g	8.1% 3.1g	38g per day for Men 19-50 years
Protein	3.56% 2g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	NA	0.28% 2.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	1.87% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	4.44% 0.058mg	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	1.1% 4.4μg	1.75% 7μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.1% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	0.3% 3.03mg	0.11% 1.12mg	1000mg per day for Men 19-50 years
Copper	7.04% 0.063mg	6.3% 0.057mg	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	6.8% 0.55mg	3.26% 0.26mg	8mg per day for Men 19-50 years
Magnesium	7.35% 31mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	5.9% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	34.4% 15.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.3% 93mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.6mg	2.42% 82.4mg	3400mg per day for Men 19-50 years
Selenium	4.85% 2.67μg	4.02% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.2mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	6.14% 0.67mg	4.56% 0.5mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Brown Rice Flour vs Dry Corn Gluten-free Pasta:

• Brown Rice Flour has 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.5 times more Vitamin B6 than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 1.6 times more Vitamin B9 than Brown Rice Flour.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Vitamin B2 per 100 kcal.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Brown Rice Flour vs Dry Corn Gluten-free Pasta:

• Brown Rice Flour has 2.1 times more Iron, 8.2 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Selenium and 1.3 times more Zinc than Dry Corn Gluten-free Pasta.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Copper, Magnesium and Potassium per 100 kcal.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Corn Gluten-free Pasta contains 2.4 times more Fiber than Brown Rice Flour.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.