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

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	57% 1651kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	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	266% 346g	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	32.2% 12.2g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	83.7% 47g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	297% 3.56mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	208% 830μg	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	1.8% 0.27mg	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

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	114% 1143mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	263% 21mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	70% 490mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.46% 54g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, calcium-fortified VS Cooked Regular 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 Cooked Regular 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 Cooked Regular Long-grain White Rice:

• 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified has 39.3 times more Vitamin B1, 38 times more Vitamin B2, 14.8 times more Vitamin B3 and 61 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• While 1 lb of Cooked Regular Long-grain White Rice contains 2.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cooked Regular Long-grain White Rice provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, 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 Cooked Regular Long-grain White Rice:

• 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified has 25.2 times more Calcium, 2.1 times more Copper, 23.2 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.4 times more Zinc than Cooked Regular Long-grain White Rice.
• 1 pound of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified has 2.8 times more Energy, 6.3 times more Omega 6, 2.7 times more Carbohydrate, 6.8 times more Fiber and 3.8 times more Protein than Cooked Regular Long-grain White Rice.
• 1 pound of Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 in one pound.