Comparing Nutrients in 300 calories Enriched Regular Long-grain White Rice VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 300 calories

• Enriched Regular Long-grain White Rice: 82.2g
• Wheat flour, white, all-purpose, enriched, bleached: 82.4g

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

Discover which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	50.5% 65.7g	48.4% 63g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	0.31% 0.22g	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	0.023% 0.016g	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	% 0.016g	NA	g per day for Men 19-50 years
Sucrose	% 0.066g	NA	g per day for Men 19-50 years
Fiber	2.8% 1.07g	5.86% 2.23g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	47.5% 190μg	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	0.6% 0.09mg	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.082μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	44.3% 3.54mg	48% 3.82mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	69% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.5% 95mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	8.14% 0.9mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	0.26% 9.55g	0.27% 9.82g	3700g per day for Men 19-50 years

Enriched Regular Long-grain White Rice VS Wheat Flour, White, All-purpose, Enriched, Bleached Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Wheat flour, white, all-purpose, enriched, bleached?

Lets compare vitamin content per 300 calories of Enriched Regular Long-grain White Rice vs Wheat flour, white, all-purpose, enriched, bleached:

• 300 calories of Enriched Regular Long-grain White Rice have 2.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, bleached.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.4 times more Vitamin B1, 10.1 times more Vitamin B2 and 1.4 times more Vitamin B3 than Enriched Regular Long-grain White Rice.
• 300 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B2
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B6
• Both Enriched Regular Long-grain White Rice as well as Wheat flour, white, all-purpose, enriched, bleached 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 Enriched Regular Long-grain White Rice vs Wheat flour, white, all-purpose, enriched, bleached:

• 300 calories of Enriched Regular Long-grain White Rice have 1.5 times more Copper, 1.6 times more Manganese and 1.6 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 2.3 times more Selenium than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Wheat flour, white, all-purpose, enriched, bleached contain similar levels of Iron and Phosphorus per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Zinc
• Both Enriched Regular Long-grain White Rice as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium, Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.5 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Enriched Regular Long-grain White Rice as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.