Comparing Nutrients in 500 calories Cooked Regular Long-grain White Rice with Salt VS Enriched Bleached 9% Protein White Wheat Flour

Weight per 500 calories

• Cooked Regular Long-grain White Rice with Salt: 385g
• Enriched Bleached 9% Protein White Wheat Flour: 136g

Enriched Bleached 9% Protein White (industrial) Wheat Flour has 2.8 times more energy per unit of mass than Cooked Regular Long-grain White Rice with Salt, which is high in comparison to other foods. Cooked Regular Long-grain White Rice with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Regular Long-grain White Rice with Salt or Enriched Bleached 9% Protein White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.45% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	4.7% 0.8g	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	81% 105g	130g per day for Men 19-50 years
Sugars	0.27% 0.19g	1% 0.74g	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	0.056% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	4.05% 1.54g	NA	38g per day for Men 19-50 years
Protein	18.5% 10.3g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White 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	6.4% 0.077mg	83.6% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	46.6% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	3.88% 0.05mg	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	2.9% 11.5μg	58% 232μg	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	0.45% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	25% 0.22mg	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	9.6% 0.77mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	6.5% 27.2mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	37% 0.86mg	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	16.5% 116mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	5.25% 178mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	28.2% 15.5μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	0.18% 2.72mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	11.6% 1.3mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.44% 16g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice With Salt VS Enriched Bleached 9% Protein White Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Regular Long-grain White Rice with Salt or Enriched Bleached 9% Protein White Wheat Flour?

Lets compare vitamin content per 500 calories of Cooked Regular Long-grain White Rice with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 500 calories of Cooked Regular Long-grain White Rice with Salt have 5.9 times more Vitamin B5 and 7.1 times more Vitamin B6 than Enriched Bleached 9% Protein White Wheat Flour.
• While 500 kcal of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 13 times more Vitamin B1, 12.1 times more Vitamin B2, 5.3 times more Vitamin B3 and 20.1 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• 500 calories of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• 500 calories of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Regular Long-grain White Rice with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 500 calories of Cooked Regular Long-grain White Rice with Salt have 1.7 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium, 539.2 times more Sodium and 1.5 times more Zinc than Enriched Bleached 9% Protein White Wheat Flour.
• While 500 kcal of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 9 times more Iron than Cooked Regular Long-grain White Rice with Salt.
• Both Cooked Regular Long-grain White Rice with Salt and Enriched Bleached 9% Protein White Wheat Flour contain similar levels of Copper per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Iron
• 500 calories of Enriched Bleached 9% Protein White Wheat Flour lack sufficient amounts of Magnesium
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Cooked Regular Long-grain White Rice with Salt and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of macro-nutrients per 500 kcal
• Both Cooked Regular Long-grain White Rice with Salt and Enriched Bleached 9% Protein White Wheat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.