Comparing Nutrients in 500 calories Wheat flour, white, all-purpose, enriched, calcium-fortified VS Rice

Weight per 500 calories

• Wheat flour, white, all-purpose, enriched, calcium-fortified: 137g
• Rice: 137g

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

Discover which food has more nutrients per 500 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Rice?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Rice	8%	2%	90%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	2.65% 0.042g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	84.2% 110g	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	9.76% 3.7g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	25.3% 14g	17.4% 9.77g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	5.16% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	17.3% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63% 251μg	2.74% 11μg	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	0.55% 0.082mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Calcium	34.6% 346mg	3.84% 38.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	33.5% 0.3mg	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	79.7% 6.37mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	8.15% 34.2mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	65% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	195% 88μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21% 148mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	4.63% 158mg	3400mg per day for Men 19-50 years
Selenium	NA	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	0.46% 6.85mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.43% 16g	3700g per day for Men 19-50 years

Wheat Flour, White, All-purpose, Enriched, Calcium-fortified VS Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Rice?

Lets compare vitamin content per 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Rice:

• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 11.2 times more Vitamin B1, 10.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 22.9 times more Vitamin B9 than Rice.
• While 500 kcal of Raw Regular Long-grain White Rice contain 2.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin B6
• 500 calories of Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Rice:

• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 9 times more Calcium and 5.8 times more Iron than Rice.
• While 500 kcal of Raw Regular Long-grain White Rice contain 1.5 times more Copper, 1.6 times more Manganese and 1.6 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Rice contain similar levels of Phosphorus per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Zinc
• 500 calories of Rice lack sufficient amounts of Calcium
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.5 times more Protein than Rice.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.