Comparing Nutrients in 500 calories Brown Rice Flour VS Dry Corn Gluten-free Pasta

Weight per 500 calories

• Brown Rice Flour: 138g
• Dry Corn Gluten-free Pasta: 140g

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

Which food has more nutrients per 500 calories - Brown Rice Flour or Dry Corn Gluten-free Pasta?

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	7.73% 1.3g	7.4% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	85.4% 111g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	NA	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	16.7% 6.34g	40.5% 15.4g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	18.7% 10.4g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.48% 0.11mg	9.37% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	22% 0.29mg	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	5.5% 22μg	8.75% 35μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.5% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.56% 5.6mg	1000mg per day for Men 19-50 years
Copper	35.2% 0.32mg	31.4% 0.28mg	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	34% 2.73mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	29.4% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	172% 77.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.3% 464mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	11.7% 398mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.28% 4.2mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	22.8% 2.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Brown Rice Flour vs Dry Corn Gluten-free Pasta:

• Brown Rice Flour has 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.5 times more Vitamin B6 than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 1.6 times more Vitamin B9 than Brown Rice Flour.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Vitamin B2 per 500 kcal.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Brown Rice Flour vs Dry Corn Gluten-free Pasta:

• Brown Rice Flour has 2.1 times more Iron, 8.2 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Selenium and 1.3 times more Zinc than Dry Corn Gluten-free Pasta.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Copper, Magnesium and Potassium per 500 kcal.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Corn Gluten-free Pasta contains 2.4 times more Fiber than Brown Rice Flour.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.