Comparing Nutrients in 1 kilogram Wheat flour, white, all-purpose, enriched, calcium-fortified VS Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Rice	8%	2%	90%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Energy	126% 3640kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	615% 800g	130g per day for Men 19-50 years
Sugars	NA	1.66% 1.2g	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	71% 27g	34.2% 13g	38g per day for Men 19-50 years
Protein	184% 103g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	654% 7.85mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	380% 4.94mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	458% 1830μg	20% 80μg	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	4% 0.6mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Calcium	252% 2520mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	244% 2.2mg	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	580% 46.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	473% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1427% 642μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	154% 1080mg	164% 1150mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	NA	275% 151μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	99% 11mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, calcium-fortified VS Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Wheat flour, white, all-purpose, enriched, calcium-fortified versus 1 kg of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Rice:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified has 11.2 times more Vitamin B1, 10.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 22.9 times more Vitamin B9 than Rice.
• While 1 kg of Raw Regular Long-grain White Rice contains 2.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Rice:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified has 9 times more Calcium and 5.8 times more Iron than Rice.
• While 1 kg of Raw Regular Long-grain White Rice contains 1.5 times more Copper, 1.6 times more Manganese and 1.6 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Rice contain similar levels of Magnesium, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified has 2.7 times more Omega 6, 2.1 times more Fiber and 1.4 times more Protein than Rice.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Rice offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Rice provide inadequate amounts of Omega 6
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3 in one kilogram.