Comparing Nutrients in 300 calories Brown Rice Flour VS Dry Corn Gluten-free Pasta

Weight per 300 calories

• Brown Rice Flour: 82.6g
• Dry Corn Gluten-free Pasta: 84g

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

Which food has more nutrients per 300 calories - Brown Rice Flour or Dry Corn Gluten-free Pasta?

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	0.75% 0.55g	NA	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	10% 3.8g	24.3% 9.24g	38g per day for Men 19-50 years
Protein	10.7% 5.98g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	NA	0.84% 7.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	5.62% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.8% 0.61mg	13.3% 0.17mg	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	3.3% 13.2μg	5.25% 21μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.3% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	0.91% 9.1mg	0.34% 3.36mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19% 0.17mg	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	20.5% 1.64mg	9.77% 0.78mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	17.6% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	103% 46.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.8% 279mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	7.02% 239mg	7.27% 247mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12% 6.64μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.6mg	0.17% 2.52mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.23% 8.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Brown Rice Flour vs Dry Corn Gluten-free Pasta:

• Brown Rice Flour has 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.5 times more Vitamin B6 than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 1.6 times more Vitamin B9 than Brown Rice Flour.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Vitamin B2 per 300 kcal.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Brown Rice Flour vs Dry Corn Gluten-free Pasta:

• Brown Rice Flour has 2.1 times more Iron, 8.2 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Selenium and 1.3 times more Zinc than Dry Corn Gluten-free Pasta.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Copper, Magnesium and Potassium per 300 kcal.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Corn Gluten-free Pasta contains 2.4 times more Fiber than Brown Rice Flour.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.