Comparing Nutrients in 500 calories Whole Wheat Flour VS Cooked Regular Long-grain White Rice enriched

Weight per 500 calories

• Whole Wheat Flour: 147g
• Cooked Regular Long-grain White Rice enriched: 385g

Whole Wheat Flour has 2.6 times more energy per 100g than Cooked Regular Long-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Whole Wheat Flour	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	1.98% 0.63g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	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	81.4% 106g	83.3% 108g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	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	0.1% 0.074g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	16% 64.7μg	55.8% 223μg	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	6.96% 1.04mg	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	5% 50mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.95% 158μg	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	66% 5.3mg	57.7% 4.6mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	260% 6mg	79% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 86μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75% 525mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	7.1% 263g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 500 calories of Whole Wheat Flour vs Cooked Regular Long-grain White Rice enriched:

• 500 calories of Whole Wheat Flour have 4.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• While 500 kcal of Cooked Regular Long-grain White Rice enriched contain 1.7 times more Vitamin B5 and 3.4 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Cooked Regular Long-grain White Rice enriched provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Whole-grain Wheat Flour as well as Cooked Regular Long-grain White Rice enriched 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 Whole Wheat Flour vs Cooked Regular Long-grain White Rice enriched:

• 500 calories of Whole Wheat Flour have 2.3 times more Copper, 4.4 times more Magnesium, 3.3 times more Manganese, 3.2 times more Phosphorus, 4 times more Potassium, 3.2 times more Selenium and 2 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• Both Whole Wheat Flour and Cooked Regular Long-grain White Rice enriched contain similar levels of Iron per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Whole-grain Wheat Flour as well as Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole Wheat Flour have 10.2 times more Fiber and 1.9 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Whole Wheat Flour and Cooked Regular Long-grain White Rice enriched offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Whole-grain Wheat Flour as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.