Comparing Nutrients in 5 ounces Rice Flour VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Rice Flour	Enriched Semolina	Recommended Dietary Allowance
Energy	18% 519kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3.28% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	79.4% 103g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	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	8.95% 3.4g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	15% 8.43g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	11.2% 0.15mg	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	1.4% 5.67μg	65% 259μg	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	1.04% 0.16mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Enriched Semolina	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	29.8% 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	6.2% 0.5mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	38% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Flour VS Enriched Semolina per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice Flour versus 5 oz of Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rice Flour vs Enriched Semolina:

• 5 ounces of Rice Flour have 1.4 times more Vitamin B5 and 4.2 times more Vitamin B6 than Enriched Semolina.
• While 5 oz of Enriched Semolina contain 5.9 times more Vitamin B1, 27.2 times more Vitamin B2, 2.3 times more Vitamin B3 and 45.8 times more Vitamin B9 than Unenriched White Rice Flour.
• 5 ounces of Rice Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Unenriched White Rice Flour as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Rice Flour vs Enriched Semolina:

• 5 ounces of Rice Flour have 1.9 times more Manganese than Enriched Semolina.
• While 5 oz of Enriched Semolina contain 1.5 times more Copper, 12.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Potassium, 5.9 times more Selenium and 1.3 times more Zinc than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour as well as Enriched Semolina lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice Flour have 1.8 times more Omega 3 than Enriched Semolina.
• While 5 oz of Enriched Semolina contain 1.3 times more Omega 6, 1.6 times more Fiber and 2.1 times more Protein than Unenriched White Rice Flour.
• Both Rice Flour and Enriched Semolina offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Rice Flour provide inadequate amounts of Omega 6