Comparing Nutrients in 300 calories Rice Flour VS Cooked Short-grain White Rice enriched

Weight per 300 calories

• Rice Flour: 82g
• Cooked Short-grain White Rice enriched: 231g

Rice Flour has 2.8 times more energy per 100g than Cooked Short-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Short-grain White Rice enriched having average energy density.

Discover which food has more nutrients per 300 calories - Rice Flour or Cooked Short-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Rice Flour	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.16g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.43% 0.055g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	51% 66.3g	130g per day for Men 19-50 years
Sugars	0.14% 0.098g	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	5.18% 1.97g	NA	38g per day for Men 19-50 years
Protein	8.7% 4.88g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.32% 0.017mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	10.5% 0.14mg	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	0.82% 3.28μg	34% 136μg	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	0.6% 0.09mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	0.82% 8.2mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	18.5% 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	3.6% 0.29mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	6.83% 28.7mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	36% 0.82mg	2.3mg per day for Men 19-50 years
Molybdenum	83% 37.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.5% 80.3mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.3mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	22.5% 12.4μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	4.27% 158g	3700g per day for Men 19-50 years

Rice Flour VS Cooked Short-grain White Rice Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice Flour or Cooked Short-grain White Rice enriched?

Lets compare vitamin content per 300 calories of Rice Flour vs Cooked Short-grain White Rice enriched:

• 300 calories of Rice Flour have 2.6 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 41.5 times more Vitamin B9 than Unenriched White Rice Flour.
• 300 calories of Rice Flour have insufficient amounts of Vitamin B9
• Both Unenriched White Rice Flour as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Rice Flour vs Cooked Short-grain White Rice enriched:

• 300 calories of Rice Flour have 1.6 times more Magnesium than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 1.6 times more Copper, 11.7 times more Iron, 1.4 times more Selenium and 1.4 times more Zinc than Unenriched White Rice Flour.
• Both Rice Flour and Cooked Short-grain White Rice enriched contain similar levels of Manganese and Phosphorus per 300 calories.
• 300 calories of Rice Flour lack sufficient amounts of Iron and Zinc
• 300 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium
• Both Unenriched White Rice Flour as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Unenriched White Rice Flour and Cooked Short-grain White Rice enriched have similar amounts of macro-nutrients per 300 kcal
• Both Rice Flour and Cooked Short-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Unenriched White Rice Flour as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.