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

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	50% 1445kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	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	233% 303g	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	28.2% 10.7g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	73.2% 41g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked 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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	182% 726μg	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	1.6% 0.24mg	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

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	100% 1000mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	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	230% 18.4mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	61.2% 429mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	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	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	7.34% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, calcium-fortified VS Cooked Regular 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 Cooked 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, calcium-fortified vs Cooked Regular Long-grain White Rice:

• 14 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 39.3 times more Vitamin B1, 38 times more Vitamin B2, 14.8 times more Vitamin B3 and 61 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• While 14 oz of Cooked Regular Long-grain White Rice contain 2.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cooked Regular Long-grain White Rice provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, 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 Cooked Regular Long-grain White Rice:

• 14 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 25.2 times more Calcium, 2.1 times more Copper, 23.2 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.4 times more Zinc than Cooked Regular Long-grain White Rice.
• 14 ounces of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 2.8 times more Energy, 6.3 times more Omega 6, 2.7 times more Carbohydrate, 6.8 times more Fiber and 3.8 times more Protein than Cooked Regular Long-grain White Rice.
• 14 ounces of Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 in 14 ounces.