Comparing Nutrients in 500 calories Wheat Bread Flour VS Dry Rice Noodles

Weight per 500 calories

• Wheat Bread Flour: 139g
• Dry Rice Noodles: 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 Bread Flour or Dry Rice Noodles?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bread Flour	14%	4%	82%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	Wheat Bread Flour	Dry Rice Noodles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	84.7% 110g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	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	8.75% 3.32g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	14.6% 8.17g	56g per day for Men 19-50 years

Vitamins

	Wheat Bread Flour	Dry Rice Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.23% 0.11mg	3.55% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	1.8% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	1.9% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.94% 0.051mg	1.6% 0.021mg	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	11.4% 45.7μg	1.03% 4.12μg	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	3.7% 0.55mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bread Flour	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	2.08% 20.8mg	2.47% 24.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	12% 0.11mg	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	15.6% 1.25mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	3.92% 16.5mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	29.7% 0.68mg	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	19% 134mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	4.07% 139mg	1.2% 41.2mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	37.7% 20.7μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.77mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	9.24% 1mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.44% 16.4g	3700g per day for Men 19-50 years

Wheat Bread Flour VS Dry Rice Noodles Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Wheat Bread Flour or Dry Rice Noodles?

Lets compare vitamin content per 500 calories of Wheat Bread Flour vs Dry Rice Noodles:

• 500 calories of Wheat Bread Flour have 8.7 times more Vitamin B5 and 11.1 times more Vitamin B9 than Dry Rice Noodles.
• 500 calories of Dry Rice Noodles have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Wheat Bread Flour as well as Dry Rice Noodles have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Wheat Bread Flour vs Dry Rice Noodles:

• 500 calories of Wheat Bread Flour have 2.4 times more Copper, 1.3 times more Iron, 1.6 times more Manganese and 2.7 times more Selenium than Dry Rice Noodles.
• While 500 kcal of Dry Rice Noodles contain 1.6 times more Phosphorus and 90.3 times more Sodium than Wheat Bread Flour.
• 500 calories of Dry Rice Noodles lack sufficient amounts of Zinc
• Both Wheat Bread Flour as well as Dry Rice Noodles lack sufficient amounts of Calcium, Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wheat Bread Flour have 2 times more Protein than Dry Rice Noodles.
• Both Wheat Bread Flour and Dry Rice Noodles offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Wheat Bread Flour as well as Dry Rice Noodles provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.