Comparing Nutrients in 300 calories Cooked Regular Long-grain White Rice with Salt VS Enriched Bleached 9% Protein White Wheat Flour

Weight per 300 calories

• Cooked Regular Long-grain White Rice with Salt: 231g
• Enriched Bleached 9% Protein White Wheat Flour: 81.7g

Enriched Bleached 9% Protein White (industrial) Wheat Flour has 2.8 times more energy per unit of mass than Cooked Regular Long-grain White Rice with Salt, which is high in comparison to other foods. Cooked Regular Long-grain White Rice with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Regular Long-grain White Rice with Salt or Enriched Bleached 9% Protein White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	0.61% 0.44g	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	0.034% 0.025g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	2.43% 0.92g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	13% 7.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.85% 0.046mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.77% 0.92mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	2.33% 0.03mg	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	1.73% 6.92μg	34.7% 139μg	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	0.27% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.2% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.63% 16.3mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	15% 0.13mg	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	5.77% 0.46mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.7mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	22.3% 0.51mg	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	9.93% 69.5mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	58.8% 882mg	0.11% 1.63mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.26% 9.7g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice With Salt VS Enriched Bleached 9% Protein White Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Regular Long-grain White Rice with Salt or Enriched Bleached 9% Protein White Wheat Flour?

Lets compare vitamin content per 300 calories of Cooked Regular Long-grain White Rice with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 300 calories of Cooked Regular Long-grain White Rice with Salt have 5.9 times more Vitamin B5 and 7.1 times more Vitamin B6 than Enriched Bleached 9% Protein White Wheat Flour.
• While 300 kcal of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 13 times more Vitamin B1, 12.1 times more Vitamin B2, 5.3 times more Vitamin B3 and 20.1 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• 300 calories of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• 300 calories of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked Regular Long-grain White Rice with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 300 calories of Cooked Regular Long-grain White Rice with Salt have 1.7 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium, 539.2 times more Sodium and 1.5 times more Zinc than Enriched Bleached 9% Protein White Wheat Flour.
• While 300 kcal of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 9 times more Iron than Cooked Regular Long-grain White Rice with Salt.
• Both Cooked Regular Long-grain White Rice with Salt and Enriched Bleached 9% Protein White Wheat Flour contain similar levels of Copper per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Iron
• 300 calories of Enriched Bleached 9% Protein White Wheat Flour lack sufficient amounts of Magnesium
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Cooked Regular Long-grain White Rice with Salt and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of macro-nutrients per 300 kcal
• Both Cooked Regular Long-grain White Rice with Salt and Enriched Bleached 9% Protein White Wheat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.