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

Weight per 500 calories

• Enriched Wheat Flour: 137g
• Cooked Regular Long-grain White Rice with Salt: 385g

Enriched Wheat Flour has 2.8 times more energy per 100g than Cooked Regular Long-grain White Rice with Salt. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Enriched Wheat Flour	Cooked Regular Long-grain White Rice with Salt	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	0.51% 0.37g	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

	Enriched Wheat Flour	Cooked Regular Long-grain White Rice with Salt	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	2.1% 0.32mg	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	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	84.6% 38μg	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	84.7% 46.6μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	98% 1469mg	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

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

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

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

• 500 calories of Enriched Wheat Flour 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 with Salt.
• While 500 kcal of Cooked Regular Long-grain White Rice with Salt contain 2.5 times more Vitamin B5 and 5.9 times more Vitamin B6 than Unbleached Enriched All-purpose White Wheat Flour.
• 500 calories of Enriched Wheat Flour have insufficient amounts of Vitamin B6
• 500 calories of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Cooked Regular Long-grain White Rice with Salt 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 Enriched Wheat Flour vs Cooked Regular Long-grain White Rice with Salt:

• 500 calories of Enriched Wheat Flour have 8.3 times more Iron and 1.6 times more Selenium than Cooked Regular Long-grain White Rice with Salt.
• While 500 kcal of Cooked Regular Long-grain White Rice with Salt contain 1.3 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 534.8 times more Sodium and 2 times more Zinc than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Cooked Regular Long-grain White Rice with Salt contain similar levels of Phosphorus per 500 calories.
• 500 calories of Enriched Wheat Flour lack sufficient amounts of Magnesium and Zinc
• 500 calories of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Iron
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched Wheat Flour have 1.4 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Enriched Wheat Flour and Cooked Regular Long-grain White Rice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.