Comparing Nutrients in 1 pound Cooked Medium-grain White Rice enriched VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Rice Flour	7%	4%	89%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Rice Flour	Recommended Dietary Allowance
Energy	20.3% 590kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	8.35% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	280% 363g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	3.6% 1.36g	28.6% 11g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.32mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	74.3% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	152% 1.98mg	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	4.54% 18μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Rice Flour	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	65.5% 0.59mg	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	84.5% 6.76mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	237% 5.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	459% 206μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 168mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	8.4% 311g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Rice Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Medium-grain White Rice enriched versus 1 lb of Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Medium-grain White Rice enriched vs Rice Flour:

• 1 pound of Cooked Medium-grain White Rice enriched has 1.2 times more Vitamin B1 and 14.5 times more Vitamin B9 than Rice Flour.
• While 1 lb of Unenriched White Rice Flour contains 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 8.7 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• 1 pound of Rice Flour have insufficient amounts of Vitamin B9
• Both Cooked Medium-grain White Rice enriched as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Medium-grain White Rice enriched vs Rice Flour:

• 1 pound of Cooked Medium-grain White Rice enriched has 4.3 times more Iron than Rice Flour.
• While 1 lb of Unenriched White Rice Flour contains 3.4 times more Copper, 2.7 times more Magnesium, 3.2 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 2 times more Selenium and 1.9 times more Zinc than Cooked Medium-grain White Rice enriched.
• 1 pound of Cooked Medium-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Medium-grain White Rice enriched as well as Unenriched White Rice Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Unenriched White Rice Flour contains 2.8 times more Energy, 6.7 times more Omega 3, 2.8 times more Carbohydrate, 8 times more Fiber and 2.5 times more Protein than Cooked Medium-grain White Rice enriched.
• 1 pound of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Medium-grain White Rice enriched as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in one pound.