Comparing Nutrients in 300 calories Cooked Brown Rice VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 300 calories

• Cooked Brown Rice: 268g
• Wheat flour, white, all-purpose, enriched, bleached: 82.4g

Wheat flour, white, all-purpose, enriched, bleached has 3.3 times more energy per unit of mass than Cooked Medium-grain Brown Rice, which is high in comparison to other foods. Cooked Brown Rice having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Brown Rice or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Cooked Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.18% 0.035g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.46% 0.76g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.22g	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	12.7% 4.82g	5.86% 2.23g	38g per day for Men 19-50 years
Protein	11% 6.2g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.47% 0.032mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	2.8% 0.036mg	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	2.68% 10.7μg	37.7% 151μg	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	NA	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	2.68% 26.8mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	13% 0.12mg	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	17.7% 1.4mg	48% 3.82mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	69% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29.5% 206mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	6.22% 212mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	NA	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.68mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	5.3% 195g	0.27% 9.82g	3700g per day for Men 19-50 years

Cooked Brown Rice VS Wheat Flour, White, All-purpose, Enriched, Bleached Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Brown Rice or Wheat flour, white, all-purpose, enriched, bleached?

Lets compare vitamin content per 300 calories of Cooked Brown Rice vs Wheat flour, white, all-purpose, enriched, bleached:

• 300 calories of Cooked Brown Rice have 2.9 times more Vitamin B5 and 11 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, bleached.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 2.4 times more Vitamin B1, 12.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 14.1 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• 300 calories of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B6
• Both Cooked Medium-grain Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Brown Rice vs Wheat flour, white, all-purpose, enriched, bleached:

• 300 calories of Cooked Brown Rice have 1.8 times more Copper, 6.5 times more Magnesium, 5.2 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium and 2.9 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 2.7 times more Iron than Cooked Medium-grain Brown Rice.
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Cooked Medium-grain Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Brown Rice have 2.2 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.4 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Fiber
• Both Cooked Medium-grain Brown Rice as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.