Comparing Nutrients in 300 calories Rice Flour VS Raw Enriched Short-grain White Rice

Weight per 300 calories

• Rice Flour: 82g
• Raw Enriched Short-grain White Rice: 83.8g

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

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

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Rice Flour	Raw Enriched Short-grain White Rice	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	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.56% 0.096g	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	6.17% 2.35g	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	Raw Enriched Short-grain White Rice	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	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.32% 0.017mg	3.1% 0.04mg	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	21.6% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	11% 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	48.4% 194μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	0.82% 8.2mg	0.25% 2.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	19.6% 0.18mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	6.83% 28.7mg	4.6% 19.3mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	37.8% 0.87mg	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	11.4% 79.6mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.3mg	1.87% 63.7mg	3400mg per day for Men 19-50 years
Selenium	22.5% 12.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	0.3% 11g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Rice Flour have 2.5 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• While 300 kcal of Raw Enriched Short-grain White Rice contain 4.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 59 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 Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• 300 calories of Rice Flour have 1.5 times more Magnesium than Raw Enriched Short-grain White Rice.
• While 300 kcal of Raw Enriched Short-grain White Rice contain 1.7 times more Copper, 12.4 times more Iron and 1.4 times more Zinc than Unenriched White Rice Flour.
• Both Rice Flour and Raw Enriched Short-grain White Rice contain similar levels of Manganese, Phosphorus and Selenium per 300 calories.
• 300 calories of Rice Flour lack sufficient amounts of Iron and Zinc
• 300 calories of Raw Enriched Short-grain White Rice lack sufficient amounts of Magnesium
• Both Unenriched White Rice Flour as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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