Comparing Nutrients in 14 ounces Cooked Brown Rice VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Cooked Brown Rice	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	15.3% 445kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	1.9% 0.61g	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	9.06% 1.54g	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	227% 295g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.87g	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	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Enriched Self-rising All-purpose White Wheat Flour	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	223% 2.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	145% 23mg	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	15.3% 0.2mg	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	194% 778μg	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	1.32% 0.2mg	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	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	134% 1341mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	49.4% 0.44mg	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	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	173% 3.97mg	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	43.7% 306mg	337% 2362mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	NA	248% 137μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	316% 4735mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	7.83% 290g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Enriched Self-rising All-purpose White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Brown Rice versus 14 oz of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Brown Rice vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Cooked Brown Rice have 3 times more Vitamin B6 than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 6.6 times more Vitamin B1, 34.5 times more Vitamin B2, 4.4 times more Vitamin B3 and 49 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Cooked Brown Rice have 2.3 times more Magnesium than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 33.8 times more Calcium, 1.4 times more Copper, 8.8 times more Iron, 7.7 times more Phosphorus, 1.6 times more Potassium and 1193 times more Sodium than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Enriched Self-rising All-purpose White Wheat Flour contain similar levels of Manganese and Zinc per 14 ounces.
• 14 ounces of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 3.2 times more Energy, 1.4 times more Omega 6, 3.2 times more Carbohydrate, 1.5 times more Fiber and 4.3 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 Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.