Comparing Nutrients in 14 ounces Cooked enriched Regular Long-grain White Rice with Salt VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	17.8% 516kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	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	1.45% 0.25g	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	86% 112g	233% 303g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	4.18% 1.6g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	57.5% 230μg	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	1.06% 0.16mg	1.6% 0.24mg	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

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	59.5% 4.76mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	118% 2.7mg	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	24.4% 171mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	NA	55μg per day for Men 19-50 years
Sodium	101% 1516mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	7.34% 272g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked enriched Regular Long-grain White Rice with Salt vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Cooked enriched Regular Long-grain White Rice with Salt has 2.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 4.8 times more Vitamin B1, 38 times more Vitamin B2, 4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Wheat flour, white, all-purpose, enriched, calcium-fortified have similar amounts of Vitamin B5 per 14 oz.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Cooked enriched Regular Long-grain White Rice with Salt vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Cooked enriched Regular Long-grain White Rice with Salt has 191 times more Sodium and 5.7 times more Water than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 25.2 times more Calcium, 2.1 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.4 times more Zinc than Cooked enriched Regular Long-grain White Rice with Salt.

Comparison of macro-nutrients per 14 ounces:

• Wheat flour, white, all-purpose, enriched, calcium-fortified contains 2.8 times more Energy, 3.5 times more Fat, 1.7 times more Omega 3, 6.3 times more Omega 6, 2.7 times more Carbohydrate, 6.8 times more Fiber and 3.8 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.