Comparing Nutrients in 500 calories Cooked Brown Rice VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 500 calories

• Cooked Brown Rice: 446g
• Enriched Self-rising All-purpose White Wheat Flour: 141g

Enriched Self-rising All-purpose White Wheat Flour has 3.2 times more energy per unit of mass than Cooked Medium-grain Brown Rice, which is high in comparison to other foods. Cooked Brown Rice having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Brown Rice or Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Cooked Brown Rice	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	7.43% 1.26g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	0.43% 0.31g	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	21% 8.04g	10% 3.8g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Enriched Self-rising All-purpose 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	38% 0.46mg	79.3% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.67mg	5.43% 0.071mg	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	4.46% 18μg	69.2% 277μg	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	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	4.46% 44.6mg	47.7% 477mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	17.6% 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	29.6% 2.37mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	61.4% 1.4mg	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	49% 344mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	88.3% 48.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.46mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	7.96% 0.88mg	11mg per day for Men 19-50 years
Water	8.8% 326g	0.4% 15g	3700g per day for Men 19-50 years

Cooked Brown Rice VS Enriched Self-rising All-purpose White Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Brown Rice or Enriched Self-rising All-purpose White Wheat Flour?

Lets compare vitamin content per 500 calories of Cooked Brown Rice vs Enriched Self-rising All-purpose White Wheat Flour:

• 500 calories of Cooked Brown Rice have 2.8 times more Vitamin B5 and 9.4 times more Vitamin B6 than Enriched Self-rising All-purpose White Wheat Flour.
• While 500 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 2.1 times more Vitamin B1, 10.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 15.5 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• 500 calories of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• 500 calories of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B6
• Both Cooked Medium-grain Brown Rice as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Brown Rice vs Enriched Self-rising All-purpose White Wheat Flour:

• 500 calories of Cooked Brown Rice have 2.3 times more Copper, 7.3 times more Magnesium, 3.5 times more Manganese, 2 times more Potassium and 3.2 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While 500 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 10.7 times more Calcium, 2.8 times more Iron, 2.4 times more Phosphorus and 377.4 times more Sodium than Cooked Medium-grain Brown Rice.
• 500 calories of Cooked Brown Rice lack sufficient amounts of Calcium
• 500 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Brown Rice have 2.1 times more Fiber than Enriched Self-rising All-purpose White Wheat Flour.
• While 500 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 1.3 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cooked Medium-grain Brown Rice as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.