Comparing Nutrients in 7 ounces Cooked Medium-grain White Rice enriched VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Rice Flour	7%	4%	89%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Rice Flour	Recommended Dietary Allowance
Energy	8.9% 258kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	43.6% 56.7g	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	1.57% 0.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	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	27.6% 0.33mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	28.8% 115μg	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

	Cooked Medium-grain White Rice enriched	Rice Flour	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	37% 2.96mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	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	10.5% 73.4mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.5mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.68% 136g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Rice Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Medium-grain White Rice enriched 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 Cooked Medium-grain White Rice enriched vs Rice Flour:

• 7 ounces of Cooked Medium-grain White Rice enriched have 1.2 times more Vitamin B1 and 14.5 times more Vitamin B9 than Rice Flour.
• While 7 oz of Unenriched White Rice Flour contain 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 8.7 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• 7 ounces of Rice Flour have insufficient amounts of Vitamin B9
• Both Cooked Medium-grain White Rice enriched as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Medium-grain White Rice enriched vs Rice Flour:

• 7 ounces of Cooked Medium-grain White Rice enriched have 4.3 times more Iron than Rice Flour.
• While 7 oz of Unenriched White Rice Flour contain 3.4 times more Copper, 2.7 times more Magnesium, 3.2 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 2 times more Selenium and 1.9 times more Zinc than Cooked Medium-grain White Rice enriched.
• 7 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Medium-grain White Rice enriched 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 2.8 times more Energy, 6.7 times more Omega 3, 2.8 times more Carbohydrate, 8 times more Fiber and 2.5 times more Protein than Cooked Medium-grain White Rice enriched.
• 7 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Medium-grain White Rice enriched as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in seven ounces.