Comparing Nutrients in 14 ounces Cooked Brown Rice VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Cooked Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	15.3% 445kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.8% 93g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	19% 7.14g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	13.4% 0.17mg	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	3.97% 16μg	182% 726μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	63.5% 0.57mg	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	26.3% 2.1mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	332% 149μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.7% 306mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	245% 135μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	7.83% 290g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Wheat flour, white, all-purpose, enriched, bleached per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Brown Rice versus 14 oz of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Brown Rice vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of Cooked Brown Rice have 3.4 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 7.7 times more Vitamin B1, 41.2 times more Vitamin B2, 4.4 times more Vitamin B3 and 45.8 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Wheat flour, white, all-purpose, enriched, bleached provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Brown Rice vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of Cooked Brown Rice have 2 times more Magnesium and 1.6 times more Manganese than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 1.8 times more Copper, 8.8 times more Iron, 1.4 times more Phosphorus and 1.4 times more Potassium than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Wheat flour, white, all-purpose, enriched, bleached contain similar levels of Zinc per 14 ounces.
• Both Cooked Medium-grain Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 3.3 times more Energy, 1.4 times more Omega 6, 3.2 times more Carbohydrate, 1.5 times more Fiber and 4.5 times more Protein than Cooked Medium-grain Brown Rice.
• 14 ounces of Cooked Brown Rice provide inadequate amounts of Omega 6
• Both Cooked Medium-grain Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in 14 ounces.