Comparing Nutrients in 1 kilogram Enriched white Wheat flour for bread VS Brown Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Energy	124% 3610kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	17.4% 5.57g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	40.3% 6.85g	56% 9.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	558% 725g	588% 765g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	9.1% 6.6g	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	121% 46g	38g per day for Men 19-50 years
Protein	214% 120g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	677% 8.1mg	369% 4.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	394% 5.12mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	472% 75.5mg	396% 63.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	566% 7.36mg	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	40% 160μg	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	26.7% 4mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Calcium	15% 150mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	256% 2.3mg	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	551% 44mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	267% 1120mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	1745% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	813% 366μg	1249% 562μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	139% 970mg	481% 3370mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	722% 397μg	176% 97μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Brown Rice Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched white Wheat flour for bread versus 1 kg of Brown Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched white Wheat flour for bread vs Brown Rice Flour:

• 1 kilogram of Enriched white Wheat flour for bread has 1.8 times more Vitamin B1, 6.4 times more Vitamin B2 and 11.4 times more Vitamin B9 than Brown Rice Flour.
• While 1 kg of Brown Rice Flour contains 3.6 times more Vitamin B5, 19.9 times more Vitamin B6 and 1.5 times more Vitamin E than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Brown Rice Flour provide similar amounts of Vitamin B3 per one kilogram.
• Both Enriched white Wheat flour for bread as well as Brown Rice Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched white Wheat flour for bread vs Brown Rice Flour:

• 1 kilogram of Enriched white Wheat flour for bread has 2.2 times more Iron and 4.1 times more Selenium than Brown Rice Flour.
• While 1 kg of Brown Rice Flour contains 1.3 times more Copper, 4.5 times more Magnesium, 5.1 times more Manganese, 1.5 times more Molybdenum, 3.5 times more Phosphorus, 2.9 times more Potassium and 2.9 times more Zinc than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread as well as Brown Rice Flour lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched white Wheat flour for bread has 1.7 times more Protein than Brown Rice Flour.
• While 1 kg of Brown Rice Flour contains 1.7 times more Fat, 1.4 times more Omega 6 and 1.9 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Brown Rice Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.