Comparing Nutrients in 1 pound Cooked enriched Regular Long-grain White Rice with Salt VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	20.3% 590kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	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	1.65% 0.28g	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	98% 128g	266% 346g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	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	4.77% 1.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	83.7% 47g	56g per day for Men 19-50 years

Vitamins

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	297% 3.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	65.8% 263μg	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	1.2% 0.18mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	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	68% 5.44mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28% 195mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	116% 1733mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	8.4% 310g	1.46% 54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked enriched Regular Long-grain White Rice with Salt vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Cooked enriched Regular Long-grain White Rice with Salt has 2.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 4.8 times more Vitamin B1, 38 times more Vitamin B2, 4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Wheat flour, white, all-purpose, enriched, calcium-fortified have similar amounts of Vitamin B5 per 1 lb.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cooked enriched Regular Long-grain White Rice with Salt vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Cooked enriched Regular Long-grain White Rice with Salt has 191 times more Sodium and 5.7 times more Water than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 25.2 times more Calcium, 2.1 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.4 times more Zinc than Cooked enriched Regular Long-grain White Rice with Salt.

Comparison of macro-nutrients per 1 pound:

• Wheat flour, white, all-purpose, enriched, calcium-fortified contains 2.8 times more Energy, 3.5 times more Fat, 1.7 times more Omega 3, 6.3 times more Omega 6, 2.7 times more Carbohydrate, 6.8 times more Fiber and 3.8 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.