Comparing Nutrients in 300 calories Wheat flour, white, all-purpose, enriched, calcium-fortified VS Rice

Weight per 300 calories

• Wheat flour, white, all-purpose, enriched, calcium-fortified: 82.4g
• Rice: 82.2g

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

Discover which food has more nutrients per 300 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Rice?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Rice	8%	2%	90%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.099g	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	5.86% 2.23g	2.8% 1.07g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	10.5% 5.86g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	1.64% 6.58μg	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	0.33% 0.049mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Calcium	20.8% 208mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	20% 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	48% 3.82mg	8.2% 0.66mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.9% 20.5mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	39% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	117% 52.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.7% 89mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	5.24% 0.58mg	8.14% 0.9mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	0.26% 9.55g	3700g per day for Men 19-50 years

Wheat Flour, White, All-purpose, Enriched, Calcium-fortified VS Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Rice?

Lets compare vitamin content per 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Rice:

• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 11.2 times more Vitamin B1, 10.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 22.9 times more Vitamin B9 than Rice.
• While 300 kcal of Raw Regular Long-grain White Rice contain 2.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin B6
• 300 calories of Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Rice:

• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 9 times more Calcium and 5.8 times more Iron than Rice.
• While 300 kcal of Raw Regular Long-grain White Rice contain 1.5 times more Copper, 1.6 times more Manganese and 1.6 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Rice contain similar levels of Phosphorus per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Zinc
• 300 calories of Rice lack sufficient amounts of Calcium
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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