Comparing Nutrients in 5 ounces Enriched Regular Long-grain White Rice VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Whole Wheat Flour	Recommended Dietary Allowance
Energy	18% 517kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	78.5% 102g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	0.8% 0.58g	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	0.039% 0.028g	0.098% 0.071g	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	% 0.028g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.51g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	40% 15g	38g per day for Men 19-50 years
Protein	18% 10g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Whole 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	68% 0.82mg	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	44.4% 0.58mg	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	82% 327μg	15.6% 62.4μg	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	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	64.6% 0.58mg	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	76.4% 6.1mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	251% 5.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	184% 83μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.3% 163mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	159% 87.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Whole Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Regular Long-grain White Rice versus 5 oz of Whole Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched Regular Long-grain White Rice vs Whole Wheat Flour:

• 5 ounces of Enriched Regular Long-grain White Rice have 1.7 times more Vitamin B5 and 5.3 times more Vitamin B9 than Whole Wheat Flour.
• While 5 oz of Whole-grain Wheat Flour contain 3.4 times more Vitamin B2, 2.5 times more Vitamin B6 and 6.5 times more Vitamin E than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Whole Wheat Flour provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin E
• Both Enriched Regular Long-grain White Rice as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Enriched Regular Long-grain White Rice vs Whole Wheat Flour:

• 5 oz of Whole-grain Wheat Flour contain 1.9 times more Copper, 5.5 times more Magnesium, 3.7 times more Manganese, 3.1 times more Phosphorus, 3.2 times more Potassium, 4.1 times more Selenium and 2.4 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Whole Wheat Flour contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Whole-grain Wheat Flour contain 3.8 times more Fat, 2.4 times more Omega 3, 7.5 times more Omega 6, 8.2 times more Fiber and 1.9 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Whole Wheat Flour offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6