Comparing Nutrients in 1 pound Cooked Short-grain White Rice VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Cooked Short-grain White Rice	Wheat Flour	Recommended Dietary Allowance
Energy	20.3% 590kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	100% 130g	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	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	19% 10.7g	83.7% 47g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	2.27% 9.07μg	29.5% 118μg	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 Short-grain White Rice	Wheat Flour	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	11.3% 0.91mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	429% 193μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.4% 150mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	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% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	8.4% 311g	1.46% 54g	3700g per day for Men 19-50 years

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

• Cooked Short-grain White Rice has 1.3 times more Vitamin B6 than Unenriched All-purpose White Wheat Flour.
• While Unenriched All-purpose White Wheat Flour contains 6 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3 and 13 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Unenriched All-purpose White Wheat Flour have similar amounts of Vitamin B5 per 1 lb.
• Both Cooked Short-grain White Rice as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Short-grain White Rice vs Wheat Flour:

• Cooked Short-grain White Rice has 5.7 times more Water than Unenriched All-purpose White Wheat Flour.
• While Unenriched All-purpose White Wheat Flour contains 15 times more Calcium, 2 times more Copper, 5.9 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 4.1 times more Potassium and 1.8 times more Zinc than Cooked Short-grain White Rice.

Comparison of macro-nutrients per 1 pound:

• Unenriched All-purpose White Wheat Flour contains 2.8 times more Energy, 5.2 times more Fat, 2.4 times more Omega 3, 9.5 times more Omega 6, 2.7 times more Carbohydrate and 4.4 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.