Comparing Nutrients in 1 pound Enriched Bleached 9% Protein White Wheat Flour VS Cooked Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Enriched Bleached 9% Protein White Wheat Flour	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	57.4% 1665kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	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	270% 351g	98% 128g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.18g	NA	g per day for Men 19-50 years
Fiber	NA	4.77% 1.8g	38g per day for Men 19-50 years
Protein	72% 40.3g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White Wheat Flour	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	278% 3.34mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	193% 771μg	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	1.5% 0.23mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 9% Protein White Wheat Flour	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	287% 23mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	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	55% 386mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	94% 51.7μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	116% 1733mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.45% 53.8g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 9% Protein White Wheat Flour VS Cooked Regular Long-grain White Rice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Bleached 9% Protein White Wheat Flour 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 Enriched Bleached 9% Protein White Wheat Flour vs Cooked Regular Long-grain White Rice with Salt:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 36.8 times more Vitamin B1, 34.2 times more Vitamin B2, 14.9 times more Vitamin B3 and 56.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• While 1 lb of Cooked Regular Long-grain White Rice with Salt contains 2.1 times more Vitamin B5 and 2.5 times more Vitamin B6 than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 pound of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Enriched Bleached 9% Protein White Wheat Flour vs Cooked Regular Long-grain White Rice with Salt:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 2 times more Calcium, 2.4 times more Copper, 25.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium, 1.5 times more Selenium and 1.9 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 191 times more Sodium than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 pound of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 2.8 times more Energy, 9.4 times more Omega 6, 2.7 times more Carbohydrate and 3.3 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 6
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 in one pound.