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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Whole Wheat Flour	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	53% 1542kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	279% 363g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	0.75% 0.54g	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	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	% 0g	% 0.091g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0.36g	g per day for Men 19-50 years
Fiber	128% 48.5g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	107% 60g	57.8% 32.3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Enriched 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	190% 2.28mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	57.2% 0.74mg	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	262% 1048μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	15.4% 154mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	111% 1mg	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	204% 16.3mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	215% 4.94mg	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	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	1.42% 52.7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Whole Wheat Flour has 3.4 times more Vitamin B2, 2.5 times more Vitamin B6 and 6.5 times more Vitamin E than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 1.7 times more Vitamin B5 and 5.3 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin E
• Both Whole-grain Wheat Flour as well as Enriched Regular Long-grain White Rice 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 Enriched Regular Long-grain White Rice:

• 1 pound of Whole Wheat Flour has 1.2 times more Calcium, 1.9 times more Copper, 5.5 times more Magnesium, 3.7 times more Manganese, 3.1 times more Phosphorus, 3.2 times more Potassium, 4.1 times more Selenium and 2.4 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Whole Wheat Flour and Enriched Regular Long-grain White Rice contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Wheat Flour has 3.8 times more Fat, 2.4 times more Omega 3, 7.5 times more Omega 6, 8.2 times more Fiber and 1.9 times more Protein than Enriched Regular Long-grain White Rice.
• Both Whole Wheat Flour and Enriched Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6