Comparing Nutrients in 300 calories Cooked enriched Regular Long-grain White Rice with Salt VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Weight per 300 calories

• Cooked enriched Regular Long-grain White Rice with Salt: 231g
• Wheat flour, white, all-purpose, enriched, calcium-fortified: 82.4g

Wheat flour, white, all-purpose, enriched, calcium-fortified has 2.8 times more energy per unit of mass than Cooked enriched Regular Long-grain White Rice with Salt, which is high in comparison to other foods. Cooked enriched Regular Long-grain White Rice with Salt having average energy density.

Which food has more nutrients per 300 calories - Cooked enriched Regular Long-grain White Rice with Salt or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Macros Ratio

	Protein	Fat	Carbs
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	48.4% 63g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	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	2.43% 0.92g	5.86% 2.23g	38g per day for Men 19-50 years
Protein	11% 6.2g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	2.8% 0.036mg	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	33.5% 134μg	37.7% 151μg	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	0.62% 0.092mg	0.33% 0.049mg	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

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	2.3% 23mg	20.8% 208mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	13% 0.12mg	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	34.6% 2.77mg	48% 3.82mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.7mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	24.4% 0.56mg	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	14% 99mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	NA	55μg per day for Men 19-50 years
Sodium	58.8% 882mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.27% 9.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked enriched Regular Long-grain White Rice with Salt vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Cooked enriched Regular Long-grain White Rice with Salt has 2.5 times more Vitamin B5 and 5.9 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 1.7 times more Vitamin B1, 13.6 times more Vitamin B2 and 1.4 times more Vitamin B3 than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Wheat flour, white, all-purpose, enriched, calcium-fortified have similar amounts of Vitamin B9 per 300 kcal.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cooked enriched Regular Long-grain White Rice with Salt vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Cooked enriched Regular Long-grain White Rice with Salt has 1.3 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 534.8 times more Sodium, 2 times more Zinc and 16.1 times more Water than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 9 times more Calcium and 1.4 times more Iron than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Wheat flour, white, all-purpose, enriched, calcium-fortified have similar amounts of Phosphorus per 300 kcal.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Wheat flour, white, all-purpose, enriched, calcium-fortified contains 2.4 times more Fiber and 1.4 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Wheat flour, white, all-purpose, enriched, calcium-fortified have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.