Comparing Nutrients in 1 kilogram Cooked Regular Long-grain White Rice with Salt VS Enriched Bleached 9% Protein White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	45% 1300kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	34.4% 5.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	595% 773g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	7.45% 5.4g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	10.5% 4g	NA	38g per day for Men 19-50 years
Protein	48% 27g	159% 89g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	613% 7.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	372% 59.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	28.5% 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	7.5% 30μg	425% 1700μg	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	2.67% 0.4mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	10% 100mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	183% 1.65mg	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	25% 2mg	633% 50.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	273% 6.3mg	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	61.4% 430mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	207% 114μg	55μg per day for Men 19-50 years
Sodium	255% 3820mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	85.5% 9.4mg	11mg per day for Men 19-50 years
Water	18.5% 684g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice with Salt VS Enriched Bleached 9% Protein White Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Regular Long-grain White Rice with Salt versus 1 kg of Enriched Bleached 9% Protein White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Regular Long-grain White Rice with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 1 kilogram of Cooked Regular Long-grain White Rice with Salt has 2.1 times more Vitamin B5 and 2.5 times more Vitamin B6 than Enriched Bleached 9% Protein White Wheat Flour.
• While 1 kg of Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 36.8 times more Vitamin B1, 34.2 times more Vitamin B2, 14.9 times more Vitamin B3 and 56.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• 1 kilogram of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Regular Long-grain White Rice with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 1 kilogram of Cooked Regular Long-grain White Rice with Salt has 191 times more Sodium than Enriched Bleached 9% Protein White Wheat Flour.
• While 1 kg of Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 2 times more Calcium, 2.4 times more Copper, 25.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium, 1.5 times more Selenium and 1.9 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• 1 kilogram of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 2.8 times more Energy, 9.4 times more Omega 6, 2.7 times more Carbohydrate and 3.3 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• 1 kilogram of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 6
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in one kilogram.