Comparing Nutrients in 7 ounces Raw Unenriched Glutinous White Rice VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Rice Flour	7%	4%	89%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Rice Flour	Recommended Dietary Allowance
Energy	25.3% 734kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	122% 159g	130g per day for Men 19-50 years
Sugars	NA	0.33% 0.24g	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	14.6% 5.56g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	24% 13.5g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	66.6% 0.87mg	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	3.47% 14μg	2% 7.94μg	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	NA	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Unenriched Glutinous White Rice	Rice Flour	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	28.7% 0.26mg	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	39.7% 3.18mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	201% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 141mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Unenriched Glutinous White Rice VS Rice Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Unenriched Glutinous White Rice versus 7 oz of Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Unenriched Glutinous White Rice vs Rice Flour:

• 7 ounces of Raw Unenriched Glutinous White Rice have 1.3 times more Vitamin B1 and 2.6 times more Vitamin B2 than Rice Flour.
• While 7 oz of Unenriched White Rice Flour contain 4.1 times more Vitamin B6 than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Rice Flour provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Rice Flour have insufficient amounts of Vitamin B2
• Both Raw Unenriched Glutinous White Rice as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Unenriched Glutinous White Rice vs Rice Flour:

• 7 ounces of Raw Unenriched Glutinous White Rice have 1.3 times more Copper, 4.6 times more Iron and 1.5 times more Zinc than Rice Flour.
• While 7 oz of Unenriched White Rice Flour contain 1.5 times more Magnesium and 1.4 times more Phosphorus than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Rice Flour contain similar levels of Manganese, Potassium and Selenium per seven ounces.
• Both Raw Unenriched Glutinous White Rice as well as Unenriched White Rice Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Unenriched White Rice Flour contain 8.4 times more Omega 3 than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Rice Flour offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3
• Both Raw Unenriched Glutinous White Rice as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in seven ounces.