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

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Enriched Wheat Flour	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	126% 3640kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	217% 282g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	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	71% 27g	10.5% 4g	38g per day for Men 19-50 years
Protein	184% 103g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Enriched Wheat Flour	Cooked Regular Long-grain White Rice with Salt	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	380% 4.94mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	71.5% 0.93mg	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	458% 1830μg	7.5% 30μg	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	15.3% 2.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	76.7% 0.69mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	205% 4.7mg	2.3mg per day for Men 19-50 years
Molybdenum	616% 277μg	NA	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	255% 3820mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	3.22% 119g	18.5% 684g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Enriched Wheat Flour has 39.3 times more Vitamin B1, 38 times more Vitamin B2, 14.8 times more Vitamin B3 and 61 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• While 1 kg of Cooked Regular Long-grain White Rice with Salt contains 2.1 times more Vitamin B6 than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Cooked Regular Long-grain White Rice with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Cooked Regular Long-grain White Rice with Salt 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 Enriched Wheat Flour vs Cooked Regular Long-grain White Rice with Salt:

• 1 kilogram of Enriched Wheat Flour has 2.1 times more Copper, 23.2 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium, 4.5 times more Selenium and 1.4 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• While 1 kg of Cooked Regular Long-grain White Rice with Salt contains 191 times more Sodium than Unbleached Enriched All-purpose White Wheat Flour.
• 1 kilogram of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Potassium
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Wheat Flour has 2.8 times more Energy, 6.3 times more Omega 6, 2.7 times more Carbohydrate, 6.8 times more Fiber and 3.8 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 and Fiber
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 in one kilogram.