Comparing Nutrients in 5 ounces Wheat Bread Flour VS Cooked Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Wheat Bread Flour	14%	4%	82%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	Wheat Bread Flour	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	17.6% 512kcal	5.28% 153kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.35g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	26% 34g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	0.059% 0.043g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	30.3% 17g	4.53% 2.54g	56g per day for Men 19-50 years

Vitamins

	Wheat Bread Flour	Cooked Rice Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	0.44% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	0.31% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	0.65% 0.009mg	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	11.7% 46.8μg	0.35% 1.4μg	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	3.78% 0.57mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bread Flour	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	6% 0.054mg	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	16% 1.28mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	7.03% 0.16mg	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	19.6% 137mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	0.17% 5.67mg	3400mg per day for Men 19-50 years
Selenium	102% 56.3μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	0.51% 19g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bread Flour VS Cooked Rice Noodles per 5 oz

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

Lets compare vitamin content per 5 ounces of Wheat Bread Flour vs Cooked Rice Noodles:

• 5 ounces of Wheat Bread Flour have 4.4 times more Vitamin B1, 15 times more Vitamin B2, 13.9 times more Vitamin B3, 39.8 times more Vitamin B5, 6.2 times more Vitamin B6, 33 times more Vitamin B9 and 13.3 times more Vitamin E than Cooked Rice Noodles.
• 5 ounces of Cooked Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Wheat Bread Flour as well as Cooked Rice Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Wheat Bread Flour vs Cooked Rice Noodles:

• 5 ounces of Wheat Bread Flour have 4.8 times more Copper, 6.4 times more Iron, 8.3 times more Magnesium, 6.9 times more Manganese, 4.9 times more Phosphorus, 25 times more Potassium, 8.8 times more Selenium and 3.4 times more Zinc than Cooked Rice Noodles.
• 5 ounces of Cooked Rice Noodles lack sufficient amounts of Iron, Magnesium and Potassium
• Both Wheat Bread Flour as well as Cooked Rice Noodles lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Bread Flour have 3.3 times more Energy, 10.8 times more Omega 3, 36.1 times more Omega 6, 3 times more Carbohydrate, 2.4 times more Fiber and 6.7 times more Protein than Cooked Rice Noodles.
• 5 ounces of Cooked Rice Noodles provide inadequate amounts of Omega 3 and Omega 6