Comparing Nutrients in 1 kilogram Rice Flour VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Rice Flour	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	126% 3660kcal	45% 1300kcal	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	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	221% 287g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	NA	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	NA	38g per day for Men 19-50 years
Protein	106% 59.5g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Cooked Short-grain White Rice enriched	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	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	335% 4.36mg	45.4% 0.59mg	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	148% 590μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	10% 100mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	80% 0.72mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	155% 3.57mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	3.2% 119g	18.5% 685g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Flour VS Cooked Short-grain White Rice enriched per 1 kg

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

Lets compare vitamin content per 1 kilogram of Rice Flour vs Cooked Short-grain White Rice enriched:

• 1 kilogram of Rice Flour has 1.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 7.4 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• While 1 kg of Cooked Short-grain White Rice enriched contains 14.8 times more Vitamin B9 than Unenriched White Rice Flour.
• Both Rice Flour and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Rice Flour have insufficient amounts of Vitamin B9
• Both Unenriched White Rice Flour as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rice Flour vs Cooked Short-grain White Rice enriched:

• 1 kilogram of Rice Flour has 1.8 times more Copper, 4.4 times more Magnesium, 3.4 times more Manganese, 3 times more Phosphorus, 2.9 times more Potassium, 2 times more Selenium and 2 times more Zinc than Cooked Short-grain White Rice enriched.
• While 1 kg of Cooked Short-grain White Rice enriched contains 4.2 times more Iron than Unenriched White Rice Flour.
• 1 kilogram of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Unenriched White Rice Flour as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice Flour has 2.8 times more Energy, 7.4 times more Omega 3, 2.8 times more Carbohydrate and 2.5 times more Protein than Cooked Short-grain White Rice enriched.
• 1 kilogram of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3
• Both Unenriched White Rice Flour as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6 in one kilogram.