Comparing Nutrients in 1 kilogram Rice Flour VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Rice Flour	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	126% 3660kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	162% 211g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	0.69% 0.5g	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	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	106% 59.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Cooked Glutinous 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	115% 1.38mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	335% 4.36mg	20% 0.26mg	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	10% 40μg	2.5% 10μg	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	7.33% 1.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	10% 100mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	54.4% 0.49mg	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	43.8% 3.5mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	114% 2.62mg	2.3mg per day for Men 19-50 years
Molybdenum	1011% 455μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	3.2% 119g	20.7% 766g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Flour VS Cooked Glutinous White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice Flour versus 1 kg of Cooked Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rice Flour vs Cooked Glutinous White Rice:

• 1 kilogram of Rice Flour has 6.9 times more Vitamin B1, 8.9 times more Vitamin B3, 3.8 times more Vitamin B5 and 16.8 times more Vitamin B6 than Cooked Glutinous White Rice.
• 1 kilogram of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Unenriched White Rice Flour as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rice Flour vs Cooked Glutinous White Rice:

• 1 kilogram of Rice Flour has 2.7 times more Copper, 2.5 times more Iron, 7 times more Magnesium, 4.6 times more Manganese, 12.3 times more Phosphorus, 7.6 times more Potassium, 2.7 times more Selenium and 2 times more Zinc than Cooked Glutinous White Rice.
• While 1 kg of Cooked Glutinous White Rice contains 6.4 times more Water than Unenriched White Rice Flour.
• 1 kilogram of Cooked Glutinous White Rice lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Unenriched White Rice Flour as well as Cooked Glutinous White Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice Flour has 3.8 times more Energy, 22.3 times more Omega 3, 3.8 times more Carbohydrate, 2.4 times more Fiber and 2.9 times more Protein than Cooked Glutinous White Rice.
• 1 kilogram of Cooked Glutinous White Rice provide inadequate amounts of Omega 3
• Both Unenriched White Rice Flour as well as Cooked Glutinous White Rice provide inadequate amounts of Omega 6 in one kilogram.