Comparing Nutrients in 14 ounces Cooked Glutinous White Rice VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Rice Flour	7%	4%	89%

Macro Nutrients

	Cooked Glutinous White Rice	Rice Flour	Recommended Dietary Allowance
Energy	13.3% 385kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	245% 318g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	0.66% 0.48g	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	10.4% 3.97g	25% 9.53g	38g per day for Men 19-50 years
Protein	14.3% 8g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	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	6.6% 0.079mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	133% 1.73mg	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	0.99% 3.97μg	3.97% 16μg	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	1.06% 0.16mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Rice Flour	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	57.3% 0.52mg	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	6.95% 0.56mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	207% 4.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	401% 181μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.54% 31.8mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.28% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Glutinous White Rice vs Rice Flour:

• Unenriched White Rice Flour contains 6.9 times more Vitamin B1, 1.6 times more Vitamin B2, 8.9 times more Vitamin B3, 3.8 times more Vitamin B5, 16.8 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cooked Glutinous White Rice vs Rice Flour:

• Cooked Glutinous White Rice have 6.4 times more Water than Unenriched White Rice Flour.
• While Unenriched White Rice Flour contains 5 times more Calcium, 2.7 times more Copper, 2.5 times more Iron, 7 times more Magnesium, 4.6 times more Manganese, 12.3 times more Phosphorus, 7.6 times more Potassium, 2.7 times more Selenium and 2 times more Zinc than Cooked Glutinous White Rice.

Comparison of macro-nutrients per 14 ounces:

• Unenriched White Rice Flour contains 3.8 times more Energy, 7.5 times more Fat, 9.9 times more Saturated Fat, 22.3 times more Omega 3, 4.7 times more Omega 6, 3.8 times more Carbohydrate, 2.4 times more Fiber and 2.9 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Unenriched White Rice Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.