Comparing Nutrients in 14 ounces Wheat flour, white, all-purpose, enriched, calcium-fortified VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	50% 1445kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	7.12% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	247% 321g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	73.2% 41g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.1mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	138% 1.8mg	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	7.94% 31.8μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	100% 1000mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	125% 1.13mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	179% 4.1mg	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	61.2% 429mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, calcium-fortified VS Dry parboiled Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat flour, white, all-purpose, enriched, calcium-fortified versus 14 oz of Dry parboiled 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, calcium-fortified vs Dry parboiled Long-grain White Rice:

• 14 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 3.5 times more Vitamin B1, 9.9 times more Vitamin B2 and 22.9 times more Vitamin B9 than Dry parboiled Long-grain White Rice.
• While 14 oz of Dry parboiled Long-grain White Rice contain 1.5 times more Vitamin B5 and 10.3 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry parboiled Long-grain White Rice provide similar amounts of Vitamin B3 per 14 ounces.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Dry parboiled Long-grain White Rice:

• 14 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 3.5 times more Calcium and 6.3 times more Iron than Dry parboiled Long-grain White Rice.
• While 14 oz of Dry parboiled Long-grain White Rice contain 2 times more Copper, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry parboiled Long-grain White Rice contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.3 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than Dry parboiled Long-grain White Rice.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry parboiled Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in 14 ounces.