Comparing Nutrients in 5 ounces Brown Rice Flour VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Brown Rice Flour	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	17.7% 515kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.95% 1.35g	2.63% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	NA	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	17% 6.52g	18% 6.8g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 9mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	6.32% 0.082mg	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	5.67% 22.7μg	2.13% 8.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.67% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	10% 0.091mg	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	35% 2.8mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	9.43% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	177% 79.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.2% 478mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Brown Rice Flour vs Cooked Corn Pasta:

• Brown Rice Flour has 8.4 times more Vitamin B1, 3.5 times more Vitamin B2, 11.4 times more Vitamin B3, 12.4 times more Vitamin B5, 12.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Corn Gluten-free Pasta.
• Both Brown Rice Flour as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Brown Rice Flour vs Cooked Corn Pasta:

• Brown Rice Flour has 11 times more Calcium, 3.6 times more Copper, 7.9 times more Iron, 3.1 times more Magnesium, 26.2 times more Manganese, 4.4 times more Phosphorus, 9.3 times more Potassium, 3.5 times more Selenium and 3.9 times more Zinc than Cooked Corn Gluten-free Pasta.
• While Cooked Corn Gluten-free Pasta contains 5.7 times more Water than Brown Rice Flour.

Comparison of macro-nutrients per 5 ounces:

• Brown Rice Flour has 2.9 times more Energy, 3.8 times more Fat, 5.5 times more Saturated Fat, 4.2 times more Omega 3, 3 times more Omega 6, 2.7 times more Carbohydrate and 2.7 times more Protein than Cooked Corn Gluten-free Pasta.
• Both Brown Rice Flour and Cooked Corn Gluten-free Pasta have similar amounts of Fiber per 5 oz.
• Both Brown Rice Flour as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.