Comparing Nutrients in 1 pound Semolina VS Cooked Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Semolina	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	56.3% 1633kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.23g	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	4.77% 1.8g	38g per day for Men 19-50 years
Protein	103% 57.5g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Semolina	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	32.4% 0.42mg	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	81.6% 327μg	3.4% 13.6μg	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	1.2% 0.18mg	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

	Semolina	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	34.8% 0.31mg	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	69.7% 5.58mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	93% 2.14mg	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	88% 617mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	116% 1733mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Semolina VS Cooked Regular Long-grain White Rice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Semolina versus 1 lb of Cooked Regular Long-grain White Rice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Semolina vs Cooked Regular Long-grain White Rice with Salt:

• 1 pound of Semolina has 14 times more Vitamin B1, 6.2 times more Vitamin B2, 8.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 24 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• Both Semolina and Cooked Regular Long-grain White Rice with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Semolina as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Semolina vs Cooked Regular Long-grain White Rice with Salt:

• 1 pound of Semolina has 2.7 times more Copper, 6.2 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 5.3 times more Potassium and 2.1 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• While 1 lb of Cooked Regular Long-grain White Rice with Salt contains 382 times more Sodium than Semolina.
• 1 pound of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Potassium
• Both Semolina as well as Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Semolina has 2.8 times more Energy, 2.8 times more Omega 3, 6.3 times more Omega 6, 2.6 times more Carbohydrate, 9.8 times more Fiber and 4.7 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• 1 pound of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3, Omega 6 and Fiber