Comparing Nutrients in 14 ounces Cooked Regular Long-grain White Rice with Salt VS Enriched Bleached 9% Protein White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	17.8% 516kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	13.7% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	236% 307g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	2.96% 2.14g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	NA	38g per day for Men 19-50 years
Protein	19% 10.7g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein 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	6.6% 0.079mg	243% 2.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	11.3% 0.15mg	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	2.98% 12μg	169% 675μg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	72.8% 0.65mg	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	9.92% 0.79mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	108% 2.5mg	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	48% 337mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	82.3% 45.2μg	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	34% 3.73mg	11mg per day for Men 19-50 years
Water	7.34% 272g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice with Salt VS Enriched Bleached 9% Protein White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Regular Long-grain White Rice with Salt versus 14 oz of Enriched Bleached 9% Protein White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Regular Long-grain White Rice with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 14 ounces of Cooked Regular Long-grain White Rice with Salt have 2.1 times more Vitamin B5 and 2.5 times more Vitamin B6 than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 36.8 times more Vitamin B1, 34.2 times more Vitamin B2, 14.9 times more Vitamin B3 and 56.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• 14 ounces of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Regular Long-grain White Rice with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 14 ounces of Cooked Regular Long-grain White Rice with Salt have 191 times more Sodium than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 2 times more Calcium, 2.4 times more Copper, 25.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium, 1.5 times more Selenium and 1.9 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• 14 ounces of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 2.8 times more Energy, 9.4 times more Omega 6, 2.7 times more Carbohydrate and 3.3 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• 14 ounces of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 6
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.