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

Macros Ratio

	Protein	Fat	Carbs
Wheat Bread Flour	14%	4%	82%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	Wheat Bread Flour	Dry Rice Noodles	Recommended Dietary Allowance
Energy	17.6% 512kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.35g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	87.4% 114g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	0.23% 0.17g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	30.3% 17g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Wheat Bread Flour	Dry 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	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	1.96% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	1.64% 0.021mg	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	1.06% 4.25μg	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	1.04% 0.16mg	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	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	12.3% 0.11mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	30.7% 0.71mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	102% 56.3μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.54% 1.05mg	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: Wheat Bread Flour VS Dry Rice Noodles per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Bread Flour versus 5 oz of Dry 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 Dry Rice Noodles:

• 5 ounces of Wheat Bread Flour have 2.6 times more Vitamin B1, 3.5 times more Vitamin B2, 4.5 times more Vitamin B3, 8.6 times more Vitamin B5, 2.5 times more Vitamin B6, 11 times more Vitamin B9 and 3.6 times more Vitamin E than Dry Rice Noodles.
• 5 ounces of Dry Rice Noodles have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Wheat Bread Flour as well as Dry 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 Dry Rice Noodles:

• 5 ounces of Wheat Bread Flour have 2.3 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 3.3 times more Potassium and 2.6 times more Selenium than Dry Rice Noodles.
• While 5 oz of Dry Rice Noodles contain 1.6 times more Phosphorus and 91 times more Sodium than Wheat Bread Flour.
• Both Wheat Bread Flour and Dry Rice Noodles contain similar levels of Zinc per five ounces.
• 5 ounces of Dry Rice Noodles lack sufficient amounts of Potassium
• Both Wheat Bread Flour as well as Dry Rice Noodles lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Bread Flour have 1.7 times more Omega 3, 5.5 times more Omega 6, 1.5 times more Fiber and 2 times more Protein than Dry Rice Noodles.
• Both Wheat Bread Flour and Dry Rice Noodles offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Dry Rice Noodles provide inadequate amounts of Omega 3 and Omega 6