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

Weight per 500 calories

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

Unbleached Enriched All-purpose White Wheat Flour has 2.8 times more energy per unit of mass than Cooked Short-grain White Rice, which is high in comparison to other foods. Cooked Short-grain White Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Enriched Wheat Flour	12%	2%	86%

Macro Nutrients

	Cooked Short-grain White Rice	Enriched Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	85% 111g	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	0.51% 0.37g	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	NA	9.76% 3.7g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Enriched Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	52% 0.68mg	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	30.5% 1.53mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	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	1.92% 7.7μg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	0.38% 3.85mg	2.06% 20.6mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	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	9.6% 0.77mg	79.7% 6.37mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	40.7% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	84.6% 38μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	NA	84.7% 46.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.18% 2.75mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.44% 16.4g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Short-grain White Rice have 2.5 times more Vitamin B5 and 3.8 times more Vitamin B6 than Enriched Wheat Flour.
• While 500 kcal of Unbleached Enriched All-purpose White Wheat Flour contain 14 times more Vitamin B1, 11 times more Vitamin B2, 5.3 times more Vitamin B3 and 32.7 times more Vitamin B9 than Cooked Short-grain White Rice.
• 500 calories of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• 500 calories of Enriched Wheat Flour have insufficient amounts of Vitamin B6
• Both Cooked Short-grain White Rice as well as Unbleached Enriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Cooked Short-grain White Rice have 1.4 times more Copper, 1.5 times more Manganese and 1.6 times more Zinc than Enriched Wheat Flour.
• While 500 kcal of Unbleached Enriched All-purpose White Wheat Flour contain 8.3 times more Iron than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Enriched Wheat Flour contain similar levels of Phosphorus per 500 calories.
• 500 calories of Cooked Short-grain White Rice lack sufficient amounts of Iron
• 500 calories of Enriched Wheat Flour lack sufficient amounts of Zinc
• Both Cooked Short-grain White Rice as well as Unbleached Enriched All-purpose White Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Unbleached Enriched All-purpose White Wheat Flour contain 1.6 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Enriched Wheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cooked Short-grain White Rice as well as Unbleached Enriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.