Comparing Nutrients in 500 calories Cooked enriched Regular Long-grain White Rice with Salt VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Weight per 500 calories

• Cooked enriched Regular Long-grain White Rice with Salt: 385g
• Wheat flour, white, all-purpose, enriched, calcium-fortified: 137g

Wheat flour, white, all-purpose, enriched, calcium-fortified has 2.8 times more energy per unit of mass than Cooked enriched Regular Long-grain White Rice with Salt, which is high in comparison to other foods. Cooked enriched Regular Long-grain White Rice with Salt having average energy density.

Which food has more nutrients per 500 calories - Cooked enriched Regular Long-grain White Rice with Salt or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Macros Ratio

	Protein	Fat	Carbs
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	80.6% 105g	130g per day for Men 19-50 years
Sugars	0.27% 0.19g	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	4.05% 1.54g	9.76% 3.7g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	4.65% 0.06mg	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	55.8% 223μg	63% 251μg	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	1.03% 0.15mg	0.55% 0.082mg	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

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	34.6% 346mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	22% 0.2mg	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	57.7% 4.6mg	79.7% 6.37mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	40.7% 0.94mg	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	23.6% 165mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	NA	55μg per day for Men 19-50 years
Sodium	98% 1469mg	0.18% 2.75mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.44% 16.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked enriched Regular Long-grain White Rice with Salt vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Cooked enriched Regular Long-grain White Rice with Salt has 2.5 times more Vitamin B5 and 5.9 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 1.7 times more Vitamin B1, 13.6 times more Vitamin B2 and 1.4 times more Vitamin B3 than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Wheat flour, white, all-purpose, enriched, calcium-fortified have similar amounts of Vitamin B9 per 500 kcal.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cooked enriched Regular Long-grain White Rice with Salt vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Cooked enriched Regular Long-grain White Rice with Salt has 1.3 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 534.8 times more Sodium, 2 times more Zinc and 16.1 times more Water than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 9 times more Calcium and 1.4 times more Iron than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Wheat flour, white, all-purpose, enriched, calcium-fortified have similar amounts of Phosphorus per 500 kcal.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Wheat flour, white, all-purpose, enriched, calcium-fortified contains 2.4 times more Fiber and 1.4 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Wheat flour, white, all-purpose, enriched, calcium-fortified have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.