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

Weight per 500 calories

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

Wheat flour, white, all-purpose, enriched, calcium-fortified has 2.8 times more energy per 100g than Cooked Regular Long-grain White Rice. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Regular Long-grain White 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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	27.5% 0.36mg	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	63% 251μg	2.9% 11.5μg	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	1.03% 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

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	34.6% 346mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	29.5% 0.27mg	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	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	79% 1.8mg	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	21% 148mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	NA	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	7.1% 263g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 14 times more Vitamin B1, 13.6 times more Vitamin B2, 5.3 times more Vitamin B3 and 21.8 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• While 500 kcal of Cooked Regular Long-grain White Rice contain 2.5 times more Vitamin B5 and 5.9 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 Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked 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 Cooked Regular Long-grain White Rice:

• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 9 times more Calcium and 8.3 times more Iron than Cooked Regular Long-grain White Rice.
• While 500 kcal of Cooked Regular Long-grain White Rice contain 1.3 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese and 2 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cooked Regular Long-grain White Rice contain similar levels of Phosphorus per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Magnesium and Zinc
• 500 calories of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Iron
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked Regular Long-grain White Rice lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.4 times more Protein than Cooked Regular Long-grain White Rice.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cooked Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.