Comparing Nutrients in 7 ounces Cooked Short-grain White Rice VS Semolina

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Semolina	14%	3%	83%

Macro Nutrients

	Cooked Short-grain White Rice	Semolina	Recommended Dietary Allowance
Energy	8.9% 258kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	111% 145g	130g per day for Men 19-50 years
Sugars	NA	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	NA	20.4% 7.74g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Semolina	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	15.7% 0.2mg	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	0.99% 3.97μg	35.7% 143μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Semolina	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	41.7% 0.38mg	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	4.96% 0.4mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	53.4% 1.23mg	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	9.36% 65.5mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.68% 136g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Short-grain White Rice vs Semolina:

• Semolina contains 14 times more Vitamin B1, 5 times more Vitamin B2, 8.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 36 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice as well as Semolina have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Short-grain White Rice vs Semolina:

• Cooked Short-grain White Rice has 5.4 times more Water than Semolina.
• While Semolina contains 17 times more Calcium, 2.6 times more Copper, 6.2 times more Iron, 5.9 times more Magnesium, 1.7 times more Manganese, 4.1 times more Phosphorus, 7.2 times more Potassium and 2.6 times more Zinc than Cooked Short-grain White Rice.

Comparison of macro-nutrients per 7 ounces:

• Semolina contains 2.8 times more Energy, 5.5 times more Fat, 4.1 times more Omega 3, 9.6 times more Omega 6, 2.5 times more Carbohydrate and 5.4 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice as well as Semolina have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.