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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Cooked Short-grain White Rice	Wheat Flour	Recommended Dietary Allowance
Energy	45% 1300kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	587% 763g	130g per day for Men 19-50 years
Sugars	NA	3.72% 2.7g	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	NA	71% 27g	38g per day for Men 19-50 years
Protein	42% 23.6g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	34% 0.44mg	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	5% 20μg	65% 260μg	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	NA	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Wheat Flour	Recommended Dietary Allowance
Calcium	1% 10mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	160% 1.44mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	297% 6.82mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	947% 426μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 330mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	616% 339μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	18.5% 685g	3.22% 119g	3700g per day for Men 19-50 years

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

• Cooked Short-grain White Rice has 1.3 times more Vitamin B6 than Unenriched All-purpose White Wheat Flour.
• While Unenriched All-purpose White Wheat Flour contains 6 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3 and 13 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Unenriched All-purpose White Wheat Flour have similar amounts of Vitamin B5 per 1 kg.
• Both Cooked Short-grain White Rice as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Cooked Short-grain White Rice has 5.7 times more Water than Unenriched All-purpose White Wheat Flour.
• While Unenriched All-purpose White Wheat Flour contains 15 times more Calcium, 2 times more Copper, 5.9 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 4.1 times more Potassium and 1.8 times more Zinc than Cooked Short-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched All-purpose White Wheat Flour contains 2.8 times more Energy, 5.2 times more Fat, 2.4 times more Omega 3, 9.5 times more Omega 6, 2.7 times more Carbohydrate and 4.4 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.