Comparing Nutrients in 1 pound Brown Rice Flour VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	56.8% 1647kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	9.73% 9.43g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.53g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	24% 4.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	277% 360g	130g per day for Men 19-50 years
Sugars	4.13% 3g	NA	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	55% 21g	131% 50g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	NA	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 28.8mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	257% 3.34mg	72% 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	18% 72.6μg	28.3% 113μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	5% 50mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	102% 0.92mg	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	112% 9mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	791% 18.2mg	95% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	566% 255μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	218% 1529mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	65% 36μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	74% 8.1mg	11mg per day for Men 19-50 years
Water	1.47% 54.3g	1.23% 45.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Brown Rice Flour vs Dry Corn Gluten-free Pasta:

• Brown Rice Flour has 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 3.3 times more Vitamin B5 and 3.6 times more Vitamin B6 than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 1.6 times more Vitamin B9 than Brown Rice Flour.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Vitamin B2 per 1 lb.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Brown Rice Flour vs Dry Corn Gluten-free Pasta:

• Brown Rice Flour has 2.8 times more Calcium, 2.1 times more Iron, 8.3 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Selenium and 1.4 times more Zinc than Dry Corn Gluten-free Pasta.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Copper, Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Brown Rice Flour has 1.3 times more Fat, 1.9 times more Saturated Fat and 1.5 times more Omega 3 than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 2.4 times more Fiber than Brown Rice Flour.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 1 lb.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.