Comparing Nutrients in 100 calories Cooked Medium-grain White Rice enriched VS Rice Flour

Weight per 100 calories

• Cooked Medium-grain White Rice enriched: 77g
• Rice Flour: 27.3g

Unenriched White Rice Flour has 2.8 times more energy per unit of mass than Cooked Medium-grain White Rice enriched, which is high in comparison to other foods. Cooked Medium-grain White Rice enriched having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Medium-grain White Rice enriched or Rice Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Rice Flour	7%	4%	89%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Rice Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	1.14% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.5% 0.086g	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	NA	0.045% 0.033g	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	0.61% 0.23g	1.73% 0.66g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.95% 0.012mg	0.44% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.82% 1.4mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	4.48% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.96% 0.038mg	9.16% 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	11% 44.6μg	0.27% 1.1μg	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	NA	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Rice Flour	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	0.27% 2.73mg	1000mg per day for Men 19-50 years
Copper	3.25% 0.029mg	3.95% 0.036mg	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	14.3% 1.15mg	1.2% 0.096mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.28% 9.56mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	14.3% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	27.6% 12.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.07% 28.5mg	3.83% 26.8mg	700mg per day for Men 19-50 years
Potassium	0.66% 22.3mg	0.61% 20.8mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	7.5% 4.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.43% 52.8g	0.088% 3.25g	3700g per day for Men 19-50 years

Cooked Medium-grain White Rice Enriched VS Rice Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Medium-grain White Rice enriched or Rice Flour?

Lets compare vitamin content per 100 calories of Cooked Medium-grain White Rice enriched vs Rice Flour:

• 100 calories of Cooked Medium-grain White Rice enriched have 3.4 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5 and 40.8 times more Vitamin B9 than Rice Flour.
• While 100 kcal of Unenriched White Rice Flour contain 3.1 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• 100 calories of Rice Flour have insufficient amounts of Vitamin B9
• Both Cooked Medium-grain White Rice enriched as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Medium-grain White Rice enriched vs Rice Flour:

• 100 calories of Cooked Medium-grain White Rice enriched have 12 times more Iron, 1.4 times more Selenium and 1.5 times more Zinc than Rice Flour.
• Both Cooked Medium-grain White Rice enriched and Rice Flour contain similar levels of Copper, Magnesium, Manganese and Phosphorus per 100 calories.
• 100 calories of Rice Flour lack sufficient amounts of Iron and Zinc
• Both Cooked Medium-grain White Rice enriched as well as Unenriched White Rice Flour lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

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