Comparing Nutrients in 14 ounces Wheat flour, white, all-purpose, enriched, bleached VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	50% 1445kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	244% 317g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	0.66% 0.48g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	73.2% 41g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.1mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	50% 0.65mg	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	182% 726μg	229% 917μg	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	1.6% 0.24mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	97% 0.87mg	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	230% 18.4mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	188% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	332% 149μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.2% 429mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Enriched Regular Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat flour, white, all-purpose, enriched, bleached versus 14 oz of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Wheat flour, white, all-purpose, enriched, bleached vs Enriched Regular Long-grain White Rice:

• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have 1.4 times more Vitamin B1, 10.1 times more Vitamin B2 and 1.4 times more Vitamin B3 than Enriched Regular Long-grain White Rice.
• While 14 oz of Enriched Regular Long-grain White Rice contain 2.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Enriched Regular Long-grain White Rice 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 Wheat flour, white, all-purpose, enriched, bleached vs Enriched Regular Long-grain White Rice:

• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have 2.2 times more Selenium than Enriched Regular Long-grain White Rice.
• While 14 oz of Enriched Regular Long-grain White Rice contain 1.9 times more Calcium, 1.5 times more Copper, 1.6 times more Manganese and 1.6 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Regular Long-grain White Rice contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 14 ounces.
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have 2.7 times more Omega 6, 2.1 times more Fiber and 1.4 times more Protein than Enriched Regular Long-grain White Rice.
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 in 14 ounces.