Comparing Nutrients in 1 pound Raw Short-grain White Rice VS Semolina

Macros Ratio

	Protein	Fat	Carbs
Raw Short-grain White Rice	7%	1%	92%
Semolina	14%	3%	83%

Macro Nutrients

	Raw Short-grain White Rice	Semolina	Recommended Dietary Allowance
Energy	56% 1624kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	254% 330g	130g per day for Men 19-50 years
Sugars	NA	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	NA	46.6% 17.7g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Raw Short-grain White Rice	Semolina	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	36% 0.47mg	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	6.8% 27.2μg	81.6% 327μg	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	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

	Raw Short-grain White Rice	Semolina	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	95% 0.86mg	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	45.4% 3.63mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	122% 2.8mg	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	61.6% 431mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	1.55% 57.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Short-grain White Rice vs Semolina:

• Raw Short-grain White Rice has 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Semolina.
• While Semolina contains 4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3 and 12 times more Vitamin B9 than Raw Short-grain White Rice.
• Both Raw Short-grain White Rice as well as Semolina have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Short-grain White Rice vs Semolina:

• Raw Short-grain White Rice has 1.7 times more Manganese than Semolina.
• While Semolina contains 5.7 times more Calcium, 1.5 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus and 2.4 times more Potassium than Raw Short-grain White Rice.
• Both Raw Short-grain White Rice and Semolina have similar amounts of Copper and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Semolina contains 2 times more Fat, 1.5 times more Omega 3, 3.4 times more Omega 6 and 2 times more Protein than Raw Short-grain White Rice.
• Both Raw Short-grain White Rice and Semolina have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Short-grain White Rice as well as Semolina have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.