Comparing Nutrients in 14 ounces Rice Flour VS 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	50% 1453kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.64g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	242% 314g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	25% 9.53g	29.2% 11g	38g per day for Men 19-50 years
Protein	42% 23.6g	46% 25.8g	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	45.6% 0.55mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	52.2% 0.68mg	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	229% 917μg	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	2.9% 0.44mg	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	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	93% 0.83mg	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	17.4% 1.4mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	179% 4.1mg	2.3mg per day for Men 19-50 years
Molybdenum	401% 181μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.6% 389mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	1.28% 47g	1.43% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Flour VS Raw Enriched Short-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice Flour versus 14 oz of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice Flour vs Raw Enriched Short-grain White Rice:

• 14 ounces of Rice Flour have 2.5 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 4.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 57.8 times more Vitamin B9 than Unenriched White Rice Flour.
• 14 ounces of Rice Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Unenriched White Rice Flour as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rice Flour vs Raw Enriched Short-grain White Rice:

• 14 ounces of Rice Flour have 1.5 times more Magnesium than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 1.6 times more Copper, 12.1 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, Potassium and Selenium per 14 ounces.
• Both Unenriched White Rice Flour as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice Flour have 2.8 times more Omega 3 than Raw Enriched Short-grain White Rice.
• Both Rice Flour and Raw Enriched Short-grain White Rice offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.
• 14 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• Both Unenriched White Rice Flour as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 6 in 14 ounces.