Comparing Nutrients in 14 ounces Raw Short-grain White Rice VS Semolina

Macros Ratio

	Protein	Fat	Carbs
Raw Short-grain White Rice	7%	1%	92%
Semolina	14%	3%	83%

Macro Nutrients

	Raw Short-grain White Rice	Semolina	Recommended Dietary Allowance
Energy	49% 1421kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	9.18% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	222% 289g	130g per day for Men 19-50 years
Sugars	NA	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	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	46% 25.8g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Raw Short-grain White Rice	Semolina	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	31.4% 0.41mg	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	5.95% 24μg	71.4% 286μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Short-grain White Rice	Semolina	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	83.3% 0.75mg	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	39.7% 3.18mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	107% 2.46mg	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	54% 377mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	1.43% 52.7g	1.36% 50.3g	3700g per day for Men 19-50 years

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

• Raw Short-grain White Rice has 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Semolina.
• While Semolina contains 4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3 and 12 times more Vitamin B9 than Raw Short-grain White Rice.
• Both Raw Short-grain White Rice as well as Semolina have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Raw Short-grain White Rice has 1.7 times more Manganese than Semolina.
• While Semolina contains 5.7 times more Calcium, 1.5 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus and 2.4 times more Potassium than Raw Short-grain White Rice.
• Both Raw Short-grain White Rice and Semolina have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Semolina contains 2 times more Fat, 1.5 times more Omega 3, 3.4 times more Omega 6 and 2 times more Protein than Raw Short-grain White Rice.
• Both Raw Short-grain White Rice and Semolina have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Short-grain White Rice as well as Semolina have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.