Comparing Nutrients in 300 calories Rice Flour VS Chinese restaurant steamed white Rice

Weight per 300 calories

• Rice Flour: 82g
• Chinese restaurant steamed white Rice: 199g

Rice Flour has 2.4 times more energy per 100g than Chinese restaurant steamed white Rice. It has high energy density when compared to other foods. Chinese restaurant steamed white Rice having above average energy density.

Discover which food has more nutrients per 300 calories - Rice Flour or Chinese restaurant steamed white Rice?

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Rice Flour	Chinese restaurant steamed 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	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	NA	32g per day for Men 19-50 years
Omega 3	3.43% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	51.8% 67.3g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	8.7% 4.88g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.32% 0.017mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	3.36% 0.044mg	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	2.5% 9.93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	0.82% 8.2mg	0.99% 9.93mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	10.6% 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	3.6% 0.29mg	9.7% 0.77mg	8mg per day for Men 19-50 years
Magnesium	6.83% 28.7mg	2.37% 9.93mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	38.7% 0.89mg	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	9.37% 65.6mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.3mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	22.5% 12.4μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.93mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	3.36% 124g	3700g per day for Men 19-50 years

Rice Flour VS Chinese Restaurant Steamed White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice Flour or Chinese restaurant steamed white Rice?

Lets compare vitamin content per 300 calories of Rice Flour vs Chinese restaurant steamed white Rice:

• 300 calories of Rice Flour have 3.6 times more Vitamin B1, 1.9 times more Vitamin B3 and 8.2 times more Vitamin B6 than Chinese restaurant steamed white Rice.
• 300 calories of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Unenriched White Rice Flour as well as Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B2 and Vitamin B9 in 300 calories.

Comparing minerals per 300 calories for Rice Flour vs Chinese restaurant steamed white Rice:

• 300 calories of Rice Flour have 2.9 times more Magnesium and 1.2 times more Phosphorus than Chinese restaurant steamed white Rice.
• While 300 kcal of Chinese restaurant steamed white Rice contain 2.7 times more Iron and 2.1 times more Zinc than Unenriched White Rice Flour.
• Both Rice Flour and Chinese restaurant steamed white Rice contain similar levels of Copper and Manganese per 300 calories.
• 300 calories of Rice Flour lack sufficient amounts of Iron and Zinc
• 300 calories of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium
• Both Unenriched White Rice Flour as well as Chinese restaurant steamed white Rice lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Chinese restaurant steamed white Rice contain 1.3 times more Protein than Unenriched White Rice Flour.
• Both Rice Flour and Chinese restaurant steamed white Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Unenriched White Rice Flour as well as Chinese restaurant steamed white Rice provide inadequate amounts of Fiber in 300 calories.