Comparing Nutrients in 14 ounces Whole Wheat Flour VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Whole Wheat Flour	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	46.5% 1349kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.34g	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	220% 286g	244% 317g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	0.27% 0.2g	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	% 0g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.43g	% 0.32g	g per day for Men 19-50 years
Fiber	112% 42.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	94% 52.4g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	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	166% 2mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	43.7% 175μg	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	18.8% 2.8mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	13.5% 135mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	179% 14.3mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	188% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	516% 232μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1417mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	446% 245μg	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	94% 10.3mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	1.15% 42.6g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Enriched Regular Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Wheat Flour 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 Whole Wheat Flour vs Enriched Regular Long-grain White Rice:

• 14 ounces of Whole Wheat Flour have 3.4 times more Vitamin B2, 2.5 times more Vitamin B6 and 6.5 times more Vitamin E than Enriched Regular Long-grain White Rice.
• While 14 oz of Enriched Regular Long-grain White Rice contain 1.7 times more Vitamin B5 and 5.3 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin E
• Both Whole-grain Wheat Flour as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Whole Wheat Flour vs Enriched Regular Long-grain White Rice:

• 14 ounces of Whole Wheat Flour have 1.2 times more Calcium, 1.9 times more Copper, 5.5 times more Magnesium, 3.7 times more Manganese, 3.1 times more Phosphorus, 3.2 times more Potassium, 4.1 times more Selenium and 2.4 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Whole Wheat Flour and Enriched Regular Long-grain White Rice contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Wheat Flour have 3.8 times more Fat, 2.4 times more Omega 3, 7.5 times more Omega 6, 8.2 times more Fiber and 1.9 times more Protein than Enriched Regular Long-grain White Rice.
• Both Whole Wheat Flour 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 3 and Omega 6