Comparing Nutrients in 14 ounces Cooked Short-grain White Rice VS Enriched Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Enriched Wheat Flour	12%	2%	86%

Macro Nutrients

	Cooked Short-grain White Rice	Enriched Wheat Flour	Recommended Dietary Allowance
Energy	17.8% 516kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	87.7% 114g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	NA	28.2% 10.7g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Enriched Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	2% 7.94μg	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	NA	6.1% 0.91mg	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 Short-grain White Rice	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	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	9.92% 0.79mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	244% 110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.7% 131mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	245% 135μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	7.35% 272g	1.28% 47.3g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Short-grain White Rice have 1.3 times more Vitamin B6 than Enriched Wheat Flour.
• While 14 oz of Unbleached Enriched All-purpose White Wheat Flour contain 39.3 times more Vitamin B1, 30.9 times more Vitamin B2, 14.8 times more Vitamin B3 and 91.5 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Enriched Wheat Flour provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Short-grain White Rice as well as Unbleached Enriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 oz of Unbleached Enriched All-purpose White Wheat Flour contain 2 times more Copper, 23.2 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 4.1 times more Potassium and 1.8 times more Zinc than Cooked Short-grain White Rice.
• 14 ounces of Cooked Short-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked Short-grain White Rice as well as Unbleached Enriched All-purpose White Wheat Flour lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Unbleached Enriched All-purpose White Wheat Flour contain 2.8 times more Energy, 9.5 times more Omega 6, 2.7 times more Carbohydrate and 4.4 times more Protein than Cooked Short-grain White Rice.
• 14 ounces of Cooked Short-grain White Rice provide inadequate amounts of Omega 6
• Both Cooked Short-grain White Rice as well as Unbleached Enriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.