Comparing Nutrients in 1 pound Whole Wheat Flour VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Whole Wheat Flour	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	53% 1542kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	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	251% 326g	98% 128g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	0.31% 0.23g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	107% 60g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	50% 200μg	65.8% 263μg	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	21.5% 3.22mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	15.4% 154mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	34.8% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.66% 186μg	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	204% 16.3mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	93% 2.14mg	2.3mg per day for Men 19-50 years
Molybdenum	590% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1619mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	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	107% 11.8mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Cooked Regular Long-grain White Rice enriched per 1 lb

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

Lets compare vitamin content per 1 pound of Whole Wheat Flour vs Cooked Regular Long-grain White Rice enriched:

• 1 pound of Whole Wheat Flour has 3.1 times more Vitamin B1, 12.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 4.4 times more Vitamin B6 and 17.8 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• While 1 lb of Cooked Regular Long-grain White Rice enriched contains 1.3 times more Vitamin B9 than Whole-grain Wheat Flour.
• 1 pound of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin E
• Both Whole-grain Wheat Flour as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Whole Wheat Flour vs Cooked Regular Long-grain White Rice enriched:

• 1 pound of Whole Wheat Flour has 3.4 times more Calcium, 5.9 times more Copper, 3 times more Iron, 11.4 times more Magnesium, 8.6 times more Manganese, 8.3 times more Phosphorus, 10.4 times more Potassium, 8.2 times more Selenium and 5.3 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 1 pound of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Wheat Flour has 2.6 times more Energy, 8.9 times more Fat, 5.6 times more Omega 3, 17.6 times more Omega 6, 2.6 times more Carbohydrate, 26.8 times more Fiber and 4.9 times more Protein than Cooked Regular Long-grain White Rice enriched.
• 1 pound of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber