Comparing Nutrients in 500 calories Rice Flour VS Cooked Short-grain White Rice enriched

Weight per 500 calories

• Rice Flour: 137g
• Cooked Short-grain White Rice enriched: 385g

Rice Flour has 2.8 times more energy per 100g than Cooked Short-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Short-grain White Rice enriched having average energy density.

Discover which food has more nutrients per 500 calories - Rice Flour or Cooked Short-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Rice Flour	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	5.72% 0.092g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.2% 109g	85% 111g	130g per day for Men 19-50 years
Sugars	0.23% 0.16g	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	8.63% 3.28g	NA	38g per day for Men 19-50 years
Protein	14.5% 8.13g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.029mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	30.5% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	17.5% 0.23mg	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	1.37% 5.46μg	56.7% 227μg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.37% 13.7mg	0.38% 3.85mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	30.8% 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	5.98% 0.48mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	7.33% 30.8mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	59.7% 1.37mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 134mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	3.05% 104mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.94% 1.1mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	7.12% 264g	3700g per day for Men 19-50 years

Rice Flour VS Cooked Short-grain White Rice Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rice Flour or Cooked Short-grain White Rice enriched?

Lets compare vitamin content per 500 calories of Rice Flour vs Cooked Short-grain White Rice enriched:

• 500 calories of Rice Flour have 2.6 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• While 500 kcal of Cooked Short-grain White Rice enriched contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 41.5 times more Vitamin B9 than Unenriched White Rice Flour.
• 500 calories of Rice Flour have insufficient amounts of Vitamin B9
• Both Unenriched White Rice Flour as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rice Flour vs Cooked Short-grain White Rice enriched:

• 500 calories of Rice Flour have 1.6 times more Magnesium than Cooked Short-grain White Rice enriched.
• While 500 kcal of Cooked Short-grain White Rice enriched contain 1.6 times more Copper, 11.7 times more Iron, 1.4 times more Selenium and 1.4 times more Zinc than Unenriched White Rice Flour.
• Both Rice Flour and Cooked Short-grain White Rice enriched contain similar levels of Manganese and Phosphorus per 500 calories.
• 500 calories of Rice Flour lack sufficient amounts of Iron and Zinc
• 500 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium
• Both Unenriched White Rice Flour as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Unenriched White Rice Flour and Cooked Short-grain White Rice enriched have similar amounts of macro-nutrients per 500 kcal
• Both Rice Flour and Cooked Short-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Unenriched White Rice Flour as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.