Comparing Nutrients in 500 calories Cooked Brown Rice VS Whole Wheat Flour

Weight per 500 calories

• Cooked Brown Rice: 446g
• Whole Wheat Flour: 147g

Whole-grain Wheat Flour has 3 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 Whole Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Cooked Brown Rice	Whole 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	3.8% 3.68g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.43% 1.26g	9.46% 1.6g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	0.83% 0.6g	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	0.1% 0.074g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	21% 8.04g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Whole 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	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.67mg	46% 0.6mg	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	16% 64.7μg	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	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	4.46% 44.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	67% 0.6mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	260% 6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	191% 86μg	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	75% 525mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	15.7% 534mg	3400mg per day for Men 19-50 years
Selenium	NA	165% 91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.46mg	0.2% 2.94mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	8.8% 326g	0.43% 15.8g	3700g per day for Men 19-50 years

Cooked Brown Rice VS Whole Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Brown Rice or Whole Wheat Flour?

Lets compare vitamin content per 500 calories of Cooked Brown Rice vs Whole Wheat Flour:

• 500 calories of Cooked Brown Rice have 2 times more Vitamin B5 than Whole Wheat Flour.
• While 500 kcal of Whole-grain Wheat Flour contain 1.6 times more Vitamin B1, 4.5 times more Vitamin B2 and 3.6 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Whole Wheat Flour provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Whole-grain 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 Whole Wheat Flour:

• 500 kcal of Whole-grain Wheat Flour contain 1.7 times more Copper, 2.2 times more Iron, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Whole Wheat Flour contain similar levels of Magnesium and Manganese per 500 calories.
• Both Cooked Medium-grain Brown Rice as well as Whole-grain Wheat Flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Whole-grain Wheat Flour contain 2 times more Fiber and 1.9 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Whole Wheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cooked Medium-grain Brown Rice as well as Whole-grain Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.