Comparing Nutrients in 1 pound Wheat flour, white, all-purpose, enriched, calcium-fortified VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	57% 1651kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	282% 367g	130g per day for Men 19-50 years
Sugars	NA	2.06% 1.5g	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	0.13% 0.091g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	83.7% 47g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	297% 3.56mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	158% 2.05mg	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	9.07% 36.3μg	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	1.8% 0.27mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	114% 1143mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	143% 1.3mg	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	263% 21mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	204% 4.7mg	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	70% 490mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	NA	164% 90μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, calcium-fortified VS Dry parboiled Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat flour, white, all-purpose, enriched, calcium-fortified versus 1 lb of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Dry parboiled Long-grain White Rice:

• 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified has 3.5 times more Vitamin B1, 9.9 times more Vitamin B2 and 22.9 times more Vitamin B9 than Dry parboiled Long-grain White Rice.
• While 1 lb of Dry parboiled Long-grain White Rice contains 1.5 times more Vitamin B5 and 10.3 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry parboiled Long-grain White Rice provide similar amounts of Vitamin B3 per one pound.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Dry parboiled Long-grain White Rice:

• 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified has 3.5 times more Calcium and 6.3 times more Iron than Dry parboiled Long-grain White Rice.
• While 1 lb of Dry parboiled Long-grain White Rice contains 2 times more Copper, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry parboiled Long-grain White Rice contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified has 1.3 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than Dry parboiled Long-grain White Rice.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry parboiled Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in one pound.