Comparing Nutrients in 300 calories Cooked Brown Rice VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 300 calories

• Cooked Brown Rice: 268g
• Enriched Self-rising All-purpose White Wheat Flour: 84.7g

Enriched Self-rising All-purpose White Wheat Flour has 3.2 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 Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Cooked Brown Rice	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.18% 0.035g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	4.46% 0.76g	1.93% 0.33g	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	0.26% 0.19g	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	6.02% 2.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Enriched Self-rising All-purpose White Wheat Flour	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	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.47% 0.032mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	3.26% 0.042mg	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	41.5% 166μg	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	0.28% 0.042mg	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	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	2.68% 26.8mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	10.5% 0.095mg	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	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	37% 0.85mg	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	29.5% 206mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	6.22% 212mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	NA	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.68mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	4.78% 0.53mg	11mg per day for Men 19-50 years
Water	5.3% 195g	0.24% 8.97g	3700g per day for Men 19-50 years

Cooked Brown Rice VS Enriched Self-rising All-purpose White Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Brown Rice or Enriched Self-rising All-purpose White Wheat Flour?

Lets compare vitamin content per 300 calories of Cooked Brown Rice vs Enriched Self-rising All-purpose White Wheat Flour:

• 300 calories of Cooked Brown Rice have 2.8 times more Vitamin B5 and 9.4 times more Vitamin B6 than Enriched Self-rising All-purpose White Wheat Flour.
• While 300 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 2.1 times more Vitamin B1, 10.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 15.5 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 Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B6
• Both Cooked Medium-grain Brown Rice as well as Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour:

• 300 calories of Cooked Brown Rice have 2.3 times more Copper, 7.3 times more Magnesium, 3.5 times more Manganese, 2 times more Potassium and 3.2 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While 300 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 10.7 times more Calcium, 2.8 times more Iron, 2.4 times more Phosphorus and 377.4 times more Sodium than Cooked Medium-grain Brown Rice.
• 300 calories of Cooked Brown Rice lack sufficient amounts of Calcium
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Brown Rice have 2.1 times more Fiber than Enriched Self-rising All-purpose White Wheat Flour.
• While 300 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 1.3 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cooked Medium-grain Brown Rice as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.