Comparing Nutrients in 1 pound Cooked Brown Rice VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Cooked Brown Rice	Whole Wheat Flour	Recommended Dietary Allowance
Energy	17.5% 508kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.76g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	251% 326g	130g per day for Men 19-50 years
Sugars	NA	2.57% 1.86g	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	0.31% 0.23g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	128% 48.5g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Whole Wheat Flour	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	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.054mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	142% 1.85mg	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	50% 200μg	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	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	207% 1.86mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	802% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	590% 265μg	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	231% 1619mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	NA	510% 280μg	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	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.94% 331g	1.3% 48.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Whole Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Brown Rice versus 1 lb of Whole Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Brown Rice vs Whole Wheat Flour:

• 1 lb of Whole-grain Wheat Flour contains 4.9 times more Vitamin B1, 13.8 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 11 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• 1 pound of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Whole-grain Wheat Flour 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 Whole Wheat Flour:

• 1 lb of Whole-grain Wheat Flour contains 3.4 times more Calcium, 5.1 times more Copper, 6.8 times more Iron, 3.1 times more Magnesium, 3.7 times more Manganese, 4.6 times more Phosphorus, 4.6 times more Potassium and 4.2 times more Zinc than Cooked Medium-grain Brown Rice.
• 1 pound of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Whole-grain Wheat Flour contains 3 times more Energy, 3 times more Fat, 5.6 times more Omega 3, 3.9 times more Omega 6, 3.1 times more Carbohydrate, 5.9 times more Fiber and 5.7 times more Protein than Cooked Medium-grain Brown Rice.
• 1 pound of Cooked Brown Rice provide inadequate amounts of Omega 3 and Omega 6