Comparing Nutrients in 300 calories UNCLE BEN'S Dry Parboiled Brown Rice VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 300 calories

• UNCLE BEN'S Dry Parboiled Brown Rice: 81g
• Enriched Self-rising All-purpose White Wheat Flour: 84.7g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - UNCLE BEN'S Dry Parboiled Brown Rice or Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled 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% 2.23g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	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	49% 63.8g	48.4% 63g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	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	0% 0g	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	% 0.41g	NA	g per day for Men 19-50 years
Fiber	7.47% 2.84g	6.02% 2.3g	38g per day for Men 19-50 years
Protein	11% 6.16g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled 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	18.7% 0.22mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.74% 0.075mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.03mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	2.84% 11.4μg	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	0.49% 0.073mg	0.28% 0.042mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.61% 0.73μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	0.65% 6.5mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	11.8% 0.94mg	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	19% 79.5mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	32% 223mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	5.22% 178mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.86mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.78% 0.53mg	11mg per day for Men 19-50 years
Water	0.22% 7.96g	0.24% 8.97g	3700g per day for Men 19-50 years

UNCLE BEN'S Dry Parboiled Brown Rice VS Enriched Self-rising All-purpose White Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - UNCLE BEN'S Dry Parboiled Brown Rice or Enriched Self-rising All-purpose White Wheat Flour?

Lets compare vitamin content per 300 calories of UNCLE BEN'S Dry Parboiled Brown Rice vs Enriched Self-rising All-purpose White Wheat Flour:

• 300 calories of UNCLE BEN'S Dry Parboiled Brown Rice have 2 times more Vitamin B5 and 7.8 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 2.5 times more Vitamin B1, 4.7 times more Vitamin B2 and 14.6 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for UNCLE BEN'S Dry Parboiled Brown Rice vs Enriched Self-rising All-purpose White Wheat Flour:

• 300 calories of UNCLE BEN'S Dry Parboiled Brown Rice have 2.8 times more Copper, 4.9 times more Magnesium, 2.8 times more Manganese and 3 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 44.2 times more Calcium, 4.2 times more Iron, 2.3 times more Phosphorus, 1.4 times more Selenium and 207.8 times more Sodium than UNCLE BEN'S Dry Parboiled Brown Rice.
• 300 calories of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium and Zinc
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of UNCLE BEN'S Dry Parboiled Brown Rice have 1.2 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 1.4 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both UNCLE BEN'S Dry Parboiled 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.