Comparing Nutrients in 1 pound Enriched white Wheat flour for bread VS Brown Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Energy	56.5% 1637kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	7.76% 7.53g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	25.5% 4.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	267% 347g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	4.13% 3g	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	28.6% 11g	55% 21g	38g per day for Men 19-50 years
Protein	97% 54.3g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.32mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.3mg	180% 28.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	257% 3.34mg	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	18% 72.6μg	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	12% 1.8mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Calcium	6.8% 68mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	116% 1.04mg	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	250% 20mg	112% 9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	791% 18.2mg	2.3mg per day for Men 19-50 years
Molybdenum	369% 166μg	566% 255μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 440mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.64% 60.6g	1.47% 54.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Brown Rice Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched white Wheat flour for bread versus 1 lb of Brown Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched white Wheat flour for bread vs Brown Rice Flour:

• 1 pound of Enriched white Wheat flour for bread has 1.8 times more Vitamin B1, 6.4 times more Vitamin B2 and 11.4 times more Vitamin B9 than Brown Rice Flour.
• While 1 lb of Brown Rice Flour contains 3.6 times more Vitamin B5, 19.9 times more Vitamin B6 and 1.5 times more Vitamin E than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Brown Rice Flour provide similar amounts of Vitamin B3 per one pound.
• Both Enriched white Wheat flour for bread as well as Brown Rice Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Enriched white Wheat flour for bread vs Brown Rice Flour:

• 1 pound of Enriched white Wheat flour for bread has 2.2 times more Iron and 4.1 times more Selenium than Brown Rice Flour.
• While 1 lb of Brown Rice Flour contains 1.3 times more Copper, 4.5 times more Magnesium, 5.1 times more Manganese, 1.5 times more Molybdenum, 3.5 times more Phosphorus, 2.9 times more Potassium and 2.9 times more Zinc than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread as well as Brown Rice Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched white Wheat flour for bread has 1.7 times more Protein than Brown Rice Flour.
• While 1 lb of Brown Rice Flour contains 1.7 times more Fat, 1.4 times more Omega 6 and 1.9 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Brown Rice Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per one pound.