Comparing Nutrients in 7 ounces Cooked enriched Regular Long-grain White Rice with Salt VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	8.9% 258kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	116% 151g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	NA	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	2.1% 0.79g	14% 5.36g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.7% 0.087mg	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	28.8% 115μg	91% 363μg	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	0.53% 0.079mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked enriched Regular Long-grain White Rice with Salt	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	2% 20mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	31.8% 0.29mg	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	29.8% 2.4mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	59% 1.35mg	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	12% 85.3mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	NA	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.67% 136g	0.64% 23.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked enriched Regular Long-grain White Rice with Salt vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Cooked enriched Regular Long-grain White Rice with Salt has 2.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 4.8 times more Vitamin B1, 38 times more Vitamin B2, 4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Wheat flour, white, all-purpose, enriched, calcium-fortified have similar amounts of Vitamin B5 per 7 oz.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Cooked enriched Regular Long-grain White Rice with Salt vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• Cooked enriched Regular Long-grain White Rice with Salt has 191 times more Sodium and 5.7 times more Water than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While Wheat flour, white, all-purpose, enriched, calcium-fortified contains 25.2 times more Calcium, 2.1 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.4 times more Zinc than Cooked enriched Regular Long-grain White Rice with Salt.

Comparison of macro-nutrients per 7 ounces:

• Wheat flour, white, all-purpose, enriched, calcium-fortified contains 2.8 times more Energy, 3.5 times more Fat, 1.7 times more Omega 3, 6.3 times more Omega 6, 2.7 times more Carbohydrate, 6.8 times more Fiber and 3.8 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.