Comparing Nutrients in 5 ounces Enriched white Wheat flour for bread VS Brown Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Energy	17.6% 512kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.35g	4.06% 3.94g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	7.95% 1.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	83.4% 108g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	1.3% 0.94g	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	17% 6.52g	38g per day for Men 19-50 years
Protein	30.3% 17g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	56% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	80.3% 1.04mg	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	65% 259μg	5.67% 22.7μg	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	3.78% 0.57mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	36.2% 0.33mg	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	78% 6.25mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	247% 5.7mg	2.3mg per day for Men 19-50 years
Molybdenum	115% 52μg	177% 79.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 137mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	102% 56.3μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Brown Rice Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched white Wheat flour for bread versus 5 oz of Brown Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched white Wheat flour for bread vs Brown Rice Flour:

• 5 ounces of Enriched white Wheat flour for bread have 1.8 times more Vitamin B1, 6.4 times more Vitamin B2 and 11.4 times more Vitamin B9 than Brown Rice Flour.
• While 5 oz of Brown Rice Flour contain 3.6 times more Vitamin B5, 19.9 times more Vitamin B6 and 1.5 times more Vitamin E than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Brown Rice Flour provide similar amounts of Vitamin B3 per five ounces.
• Both Enriched white Wheat flour for bread as well as Brown Rice Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enriched white Wheat flour for bread vs Brown Rice Flour:

• 5 ounces of Enriched white Wheat flour for bread have 2.2 times more Iron and 4.1 times more Selenium than Brown Rice Flour.
• While 5 oz of Brown Rice Flour contain 1.3 times more Copper, 4.5 times more Magnesium, 5.1 times more Manganese, 1.5 times more Molybdenum, 3.5 times more Phosphorus, 2.9 times more Potassium and 2.9 times more Zinc than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread as well as Brown Rice Flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched white Wheat flour for bread have 1.7 times more Protein than Brown Rice Flour.
• While 5 oz of Brown Rice Flour contain 1.7 times more Fat, 1.4 times more Omega 6 and 1.9 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Brown Rice Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.