Comparing Nutrients in 5 ounces Cooked Regular Long-grain White Rice with Salt VS Enriched Bleached 9% Protein White Wheat Flour

Macros Ratio

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

Macro Nutrients

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	6.35% 184kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	4.88% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	84.3% 110g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	1.06% 0.77g	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	0.059% 0.043g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	NA	38g per day for Men 19-50 years
Protein	6.8% 3.8g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.03% 0.052mg	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	1.06% 4.25μg	60.2% 241μg	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	0.38% 0.057mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	26% 0.23mg	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	3.54% 0.28mg	89.7% 7.17mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	38.7% 0.89mg	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	8.7% 61mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	36% 541mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.62% 97g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice with Salt VS Enriched Bleached 9% Protein White Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Regular Long-grain White Rice with Salt versus 5 oz of Enriched Bleached 9% Protein White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Regular Long-grain White Rice with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 5 ounces of Cooked Regular Long-grain White Rice with Salt have 2.1 times more Vitamin B5 and 2.5 times more Vitamin B6 than Enriched Bleached 9% Protein White Wheat Flour.
• While 5 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 36.8 times more Vitamin B1, 34.2 times more Vitamin B2, 14.9 times more Vitamin B3 and 56.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• 5 ounces of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Regular Long-grain White Rice with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 5 ounces of Cooked Regular Long-grain White Rice with Salt have 191 times more Sodium than Enriched Bleached 9% Protein White Wheat Flour.
• While 5 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 2 times more Calcium, 2.4 times more Copper, 25.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium, 1.5 times more Selenium and 1.9 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• 5 ounces of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 2.8 times more Energy, 9.4 times more Omega 6, 2.7 times more Carbohydrate and 3.3 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• 5 ounces of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 6
• Both Cooked Regular Long-grain White Rice with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in five ounces.