Comparing Nutrients in 7 ounces Wheat flour, white, all-purpose, enriched, bleached VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	25% 722kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	122% 159g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	14% 5.36g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	25% 0.33mg	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	91% 363μg	115% 458μg	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	0.79% 0.12mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	48.5% 0.44mg	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	115% 9.2mg	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	166% 74.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Enriched Regular Long-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Wheat flour, white, all-purpose, enriched, bleached versus 7 oz of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Wheat flour, white, all-purpose, enriched, bleached vs Enriched Regular Long-grain White Rice:

• 7 ounces of Wheat flour, white, all-purpose, enriched, bleached have 1.4 times more Vitamin B1, 10.1 times more Vitamin B2 and 1.4 times more Vitamin B3 than Enriched Regular Long-grain White Rice.
• While 7 oz of Enriched Regular Long-grain White Rice contain 2.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Wheat flour, white, all-purpose, enriched, bleached vs Enriched Regular Long-grain White Rice:

• 7 ounces of Wheat flour, white, all-purpose, enriched, bleached have 2.2 times more Selenium than Enriched Regular Long-grain White Rice.
• While 7 oz of Enriched Regular Long-grain White Rice contain 1.9 times more Calcium, 1.5 times more Copper, 1.6 times more Manganese and 1.6 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Regular Long-grain White Rice contain similar levels of Iron, Magnesium, Phosphorus and Potassium per seven ounces.
• 7 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat flour, white, all-purpose, enriched, bleached have 2.7 times more Omega 6, 2.1 times more Fiber and 1.4 times more Protein than Enriched Regular Long-grain White Rice.
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 in seven ounces.