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

Weight per 300 calories

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

Wheat flour, white, all-purpose, enriched, calcium-fortified has 2.8 times more energy per 100g than Cooked Regular Long-grain White Rice. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Regular Long-grain White 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	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	16.5% 0.21mg	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	37.7% 151μg	1.73% 6.92μg	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	0.62% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	20.8% 208mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	17.7% 0.16mg	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	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	6.6% 27.7mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	47.4% 1.1mg	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	12.7% 89mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	NA	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	0.15% 2.3mg	1500mg per day for Men 19-50 years
Zinc	5.24% 0.58mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	4.27% 158g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 14 times more Vitamin B1, 13.6 times more Vitamin B2, 5.3 times more Vitamin B3 and 21.8 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• While 300 kcal of Cooked Regular Long-grain White Rice contain 2.5 times more Vitamin B5 and 5.9 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 Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked 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 Cooked Regular Long-grain White Rice:

• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 9 times more Calcium and 8.3 times more Iron than Cooked Regular Long-grain White Rice.
• While 300 kcal of Cooked Regular Long-grain White Rice contain 1.3 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese and 2 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cooked Regular Long-grain White Rice contain similar levels of Phosphorus per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Magnesium and Zinc
• 300 calories of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Iron
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked Regular Long-grain White Rice lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.4 times more Protein than Cooked Regular Long-grain White Rice.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cooked Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.