Comparing Nutrients in 7 ounces Enriched white Wheat flour for bread VS Brown Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Energy	24.7% 716kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	117% 152g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	1.8% 1.3g	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	12.5% 4.76g	24% 9.13g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	78.6% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	112% 1.46mg	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	7.94% 31.8μg	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	5.3% 0.79mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Brown Rice Flour	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	50.7% 0.46mg	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	109% 8.75mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	346% 7.96mg	2.3mg per day for Men 19-50 years
Molybdenum	161% 72.6μg	248% 112μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.5% 192mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	143% 78.8μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	0.64% 23.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Brown Rice Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched white Wheat flour for bread versus 7 oz of Brown Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched white Wheat flour for bread vs Brown Rice Flour:

• 7 ounces of Enriched white Wheat flour for bread have 1.8 times more Vitamin B1, 6.4 times more Vitamin B2 and 11.4 times more Vitamin B9 than Brown Rice Flour.
• While 7 oz of Brown Rice Flour contain 3.6 times more Vitamin B5, 19.9 times more Vitamin B6 and 1.5 times more Vitamin E than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Brown Rice Flour provide similar amounts of Vitamin B3 per seven ounces.
• Both Enriched white Wheat flour for bread as well as Brown Rice Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Enriched white Wheat flour for bread vs Brown Rice Flour:

• 7 ounces of Enriched white Wheat flour for bread have 2.2 times more Iron and 4.1 times more Selenium than Brown Rice Flour.
• While 7 oz of Brown Rice Flour contain 1.3 times more Copper, 4.5 times more Magnesium, 5.1 times more Manganese, 1.5 times more Molybdenum, 3.5 times more Phosphorus, 2.9 times more Potassium and 2.9 times more Zinc than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread as well as Brown Rice Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched white Wheat flour for bread have 1.7 times more Protein than Brown Rice Flour.
• While 7 oz of Brown Rice Flour contain 1.7 times more Fat, 1.4 times more Omega 6 and 1.9 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Brown Rice Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.