Comparing Nutrients in 500 calories Rice Flour VS Raw Enriched Short-grain White Rice

Weight per 500 calories

• Rice Flour: 137g
• Raw Enriched Short-grain White Rice: 140g

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

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

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Rice Flour	Raw Enriched Short-grain White Rice	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	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.94% 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	10.3% 3.9g	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	Raw Enriched Short-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	15.7% 0.19mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.029mg	5.16% 0.067mg	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	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	18.4% 0.24mg	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	80.7% 323μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	1.37% 13.7mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	32.6% 0.29mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	63% 1.45mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	3.05% 104mg	3.12% 106mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	38.3% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.093% 1.4mg	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	0.5% 18.6g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Rice Flour have 2.5 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• While 500 kcal of Raw Enriched Short-grain White Rice contain 4.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 59 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 Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• 500 calories of Rice Flour have 1.5 times more Magnesium than Raw Enriched Short-grain White Rice.
• While 500 kcal of Raw Enriched Short-grain White Rice contain 1.7 times more Copper, 12.4 times more Iron and 1.4 times more Zinc than Unenriched White Rice Flour.
• Both Rice Flour and Raw Enriched Short-grain White Rice contain similar levels of Manganese, Phosphorus and Selenium per 500 calories.
• 500 calories of Rice Flour lack sufficient amounts of Iron and Zinc
• 500 calories of Raw Enriched Short-grain White Rice lack sufficient amounts of Magnesium
• Both Unenriched White Rice Flour as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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