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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Cooked Short-grain White Rice enriched	Rice Flour	Recommended Dietary Allowance
Calcium	0.38% 3.85mg	1.37% 13.7mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	19.7% 0.18mg	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	70% 5.6mg	5.98% 0.48mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	71.3% 1.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	138% 62μg	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	19% 134mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	3.05% 104mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	9.94% 1.1mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.44% 16.2g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 500 calories:

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