Comparing Nutrients in 14 ounces Semolina VS Cooked Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Semolina	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	49.3% 1429kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	86% 112g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.2g	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	40.7% 15.5g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	90% 50.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Semolina	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	28.4% 0.37mg	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	71.4% 286μg	2.98% 12μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	30.4% 0.27mg	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	61% 4.9mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	81.4% 1.87mg	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	77% 540mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	NA	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	101% 1516mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.36% 50.3g	7.34% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Semolina VS Cooked Regular Long-grain White Rice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Semolina versus 14 oz of Cooked Regular Long-grain White Rice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Semolina vs Cooked Regular Long-grain White Rice with Salt:

• 14 ounces of Semolina have 14 times more Vitamin B1, 6.2 times more Vitamin B2, 8.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 24 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• Both Semolina and Cooked Regular Long-grain White Rice with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Semolina as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Semolina vs Cooked Regular Long-grain White Rice with Salt:

• 14 ounces of Semolina have 2.7 times more Copper, 6.2 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 5.3 times more Potassium and 2.1 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• While 14 oz of Cooked Regular Long-grain White Rice with Salt contain 382 times more Sodium than Semolina.
• 14 ounces of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Potassium
• Both Semolina as well as Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Semolina have 2.8 times more Energy, 2.8 times more Omega 3, 6.3 times more Omega 6, 2.6 times more Carbohydrate, 9.8 times more Fiber and 4.7 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 3, Omega 6 and Fiber