Comparing Nutrients in 100 calories Rice Flour VS Raw Enriched Short-grain White Rice

Weight per 100 calories

• Rice Flour: 27.3g
• Raw Enriched Short-grain White Rice: 28g

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

Discover which food has more nutrients per 100 calories - Rice Flour or Raw Enriched Short-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Rice Flour	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	1.14% 0.018g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.086g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17% 22g	130g per day for Men 19-50 years
Sugars	0.045% 0.033g	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	1.73% 0.66g	2.06% 0.78g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Raw Enriched Short-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	3.14% 0.038mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.44% 0.006mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.42% 0.71mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.48% 0.22mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	3.67% 0.048mg	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	0.27% 1.1μg	16% 64.5μg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	0.27% 2.73mg	0.084% 0.84mg	1000mg per day for Men 19-50 years
Copper	3.95% 0.036mg	6.5% 0.059mg	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	1.2% 0.096mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.28% 9.56mg	1.53% 6.42mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	12.6% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	27.6% 12.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.83% 26.8mg	3.8% 26.5mg	700mg per day for Men 19-50 years
Potassium	0.61% 20.8mg	0.62% 21.2mg	3400mg per day for Men 19-50 years
Selenium	7.5% 4.13μg	7.67% 4.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.019% 0.28mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.1% 3.7g	3700g per day for Men 19-50 years

Rice Flour VS Raw Enriched Short-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rice Flour or Raw Enriched Short-grain White Rice?

Lets compare vitamin content per 100 calories of Rice Flour vs Raw Enriched Short-grain White Rice:

• 100 calories of Rice Flour have 2.5 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• While 100 kcal of Raw Enriched Short-grain White Rice contain 4.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 59 times more Vitamin B9 than Unenriched White Rice Flour.
• 100 calories of Rice Flour have insufficient amounts of Vitamin B9
• Both Unenriched White Rice Flour as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Rice Flour vs Raw Enriched Short-grain White Rice:

• 100 calories of Rice Flour have 1.5 times more Magnesium than Raw Enriched Short-grain White Rice.
• While 100 kcal of Raw Enriched Short-grain White Rice contain 1.7 times more Copper, 12.4 times more Iron and 1.4 times more Zinc than Unenriched White Rice Flour.
• Both Rice Flour and Raw Enriched Short-grain White Rice contain similar levels of Manganese, Phosphorus and Selenium per 100 calories.
• 100 calories of Rice Flour lack sufficient amounts of Iron and Zinc
• 100 calories of Raw Enriched Short-grain White Rice lack sufficient amounts of Magnesium
• Both Unenriched White Rice Flour as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Unenriched White Rice Flour and Raw Enriched Short-grain White Rice have similar amounts of macro-nutrients per 100 kcal
• Both Rice Flour and Raw Enriched Short-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Rice Flour provide inadequate amounts of Fiber
• Both Unenriched White Rice Flour as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.