Comparing Nutrients in 7 ounces Raw Enriched Short-grain White Rice VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Rice Flour	7%	4%	89%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Rice Flour	Recommended Dietary Allowance
Energy	24.5% 710kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	121% 157g	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	23% 13g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain 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	93% 1.12mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	115% 458μg	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 Enriched Short-grain White Rice	Rice Flour	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	105% 8.4mg	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	89.5% 2.06mg	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	27% 189mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	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	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Rice Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Enriched Short-grain 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 Enriched Short-grain White Rice vs Rice Flour:

• 7 ounces of Raw Enriched Short-grain White Rice have 4.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 57.8 times more Vitamin B9 than Rice Flour.
• While 7 oz of Unenriched White Rice Flour contain 2.5 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• 7 ounces of Rice Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Enriched Short-grain White Rice as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Enriched Short-grain White Rice vs Rice Flour:

• 7 ounces of Raw Enriched Short-grain White Rice have 1.6 times more Copper, 12.1 times more Iron and 1.4 times more Zinc than Rice Flour.
• While 7 oz of Unenriched White Rice Flour contain 1.5 times more Magnesium than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Rice Flour contain similar levels of Manganese, Phosphorus, Potassium and Selenium per seven ounces.
• Both Raw Enriched Short-grain 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 2.8 times more Omega 3 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Rice Flour offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• Both Raw Enriched Short-grain White Rice as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in seven ounces.