Comparing Nutrients in 1 pound Enriched Semolina VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Rice Flour	7%	4%	89%

Macro Nutrients

	Enriched Semolina	Rice Flour	Recommended Dietary Allowance
Energy	56.3% 1633kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	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	254% 330g	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	46.6% 17.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	103% 57.5g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	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	307% 3.68mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	74.3% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	208% 830μg	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	7.86% 1.18mg	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

	Enriched Semolina	Rice Flour	Recommended Dietary Allowance
Calcium	7.7% 77mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	247% 19.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	88% 617mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Rice Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Semolina 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 Enriched Semolina vs Rice Flour:

• 1 pound of Enriched Semolina has 5.9 times more Vitamin B1, 27.2 times more Vitamin B2, 2.3 times more Vitamin B3 and 45.8 times more Vitamin B9 than Rice Flour.
• While 1 lb of Unenriched White Rice Flour contains 1.4 times more Vitamin B5 and 4.2 times more Vitamin B6 than Enriched Semolina.
• 1 pound of Rice Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Enriched Semolina as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Enriched Semolina vs Rice Flour:

• 1 pound of Enriched Semolina has 1.5 times more Copper, 12.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Potassium, 5.9 times more Selenium and 1.3 times more Zinc than Rice Flour.
• While 1 lb of Unenriched White Rice Flour contains 1.9 times more Manganese than Enriched Semolina.
• Both Enriched Semolina as well as Unenriched White Rice Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Semolina has 1.3 times more Omega 6, 1.6 times more Fiber and 2.1 times more Protein than Rice Flour.
• While 1 lb of Unenriched White Rice Flour contains 1.8 times more Omega 3 than Enriched Semolina.
• Both Enriched Semolina and Rice Flour offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Rice Flour provide inadequate amounts of Omega 6