Comparing Nutrients in 1 pound Cooked Brown Rice VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Cooked Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	17.5% 508kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.76g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	266% 346g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.22g	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	21.5% 8.16g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	83.7% 47g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	297% 3.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.054mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	15.4% 0.2mg	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	4.54% 18μg	208% 830μg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	72.6% 0.65mg	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	30% 2.4mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	379% 171μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 349mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	NA	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	8.94% 331g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Wheat flour, white, all-purpose, enriched, bleached per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Brown Rice vs Wheat flour, white, all-purpose, enriched, bleached:

• 1 pound of Cooked Brown Rice has 3.4 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 lb of Wheat flour, white, all-purpose, enriched, bleached contains 7.7 times more Vitamin B1, 41.2 times more Vitamin B2, 4.4 times more Vitamin B3 and 45.8 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Wheat flour, white, all-purpose, enriched, bleached provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Brown Rice vs Wheat flour, white, all-purpose, enriched, bleached:

• 1 pound of Cooked Brown Rice has 2 times more Magnesium and 1.6 times more Manganese than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 lb of Wheat flour, white, all-purpose, enriched, bleached contains 1.8 times more Copper, 8.8 times more Iron, 1.4 times more Phosphorus and 1.4 times more Potassium than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Wheat flour, white, all-purpose, enriched, bleached contain similar levels of Zinc per one pound.
• Both Cooked Medium-grain Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Wheat flour, white, all-purpose, enriched, bleached contains 3.3 times more Energy, 1.4 times more Omega 6, 3.2 times more Carbohydrate, 1.5 times more Fiber and 4.5 times more Protein than Cooked Medium-grain Brown Rice.
• 1 pound of Cooked Brown Rice provide inadequate amounts of Omega 6
• Both Cooked Medium-grain Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in one pound.