Comparing Nutrients in 500 calories Enriched Bleached 9% Protein White Wheat Flour VS Cooked Regular Long-grain White Rice with Salt

Weight per 500 calories

• Enriched Bleached 9% Protein White Wheat Flour: 136g
• Cooked Regular Long-grain White Rice with Salt: 385g

Enriched Bleached 9% Protein White 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 Bleached 9% Protein White Wheat Flour or Cooked Regular Long-grain White Rice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Enriched Bleached 9% Protein White 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	2% 1.95g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.45% 0.023g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	81% 105g	83.3% 108g	130g per day for Men 19-50 years
Sugars	1% 0.74g	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	0.056% 0.041g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.35g	NA	g per day for Men 19-50 years
Fiber	NA	4.05% 1.54g	38g per day for Men 19-50 years
Protein	21.6% 12g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White 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	83.6% 1mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	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	5.1% 0.25mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.88% 0.05mg	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	58% 232μg	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	0.45% 0.068mg	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 Bleached 9% Protein White Wheat Flour	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	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	86% 6.9mg	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	6.5% 27.2mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	37% 0.86mg	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	16.5% 116mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	5.25% 178mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	28.2% 15.5μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.72mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.3mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.44% 16g	7.1% 263g	3700g per day for Men 19-50 years

Enriched Bleached 9% Protein White 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 Bleached 9% Protein White Wheat Flour or Cooked Regular Long-grain White Rice with Salt?

Lets compare vitamin content per 500 calories of Enriched Bleached 9% Protein White Wheat Flour vs Cooked Regular Long-grain White Rice with Salt:

• 500 calories of Enriched Bleached 9% Protein White Wheat Flour have 13 times more Vitamin B1, 12.1 times more Vitamin B2, 5.3 times more Vitamin B3 and 20.1 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 5.9 times more Vitamin B5 and 7.1 times more Vitamin B6 than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 500 calories of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin B5 and 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 Enriched Bleached 9% Protein White (industrial) 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 Bleached 9% Protein White Wheat Flour vs Cooked Regular Long-grain White Rice with Salt:

• 500 calories of Enriched Bleached 9% Protein White Wheat Flour have 9 times more Iron than Cooked Regular Long-grain White Rice with Salt.
• While 500 kcal of Cooked Regular Long-grain White Rice with Salt contain 1.7 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium, 539.2 times more Sodium and 1.5 times more Zinc than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White Wheat Flour and Cooked Regular Long-grain White Rice with Salt contain similar levels of Copper per 500 calories.
• 500 calories of Enriched Bleached 9% Protein White Wheat Flour lack sufficient amounts of Magnesium
• 500 calories of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Iron
• Both Enriched Bleached 9% Protein White (industrial) 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:

• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Cooked Regular Long-grain White Rice with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Enriched Bleached 9% Protein White Wheat Flour and Cooked Regular Long-grain White Rice with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.