Comparing Nutrients in 7 ounces Enriched White Wheat Flour for Cake VS Brown Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Brown Rice Flour	Recommended Dietary Allowance
Energy	24.8% 718kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	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	119% 155g	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	8.88% 3.37g	24% 9.13g	38g per day for Men 19-50 years
Protein	29% 16.3g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	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	148% 1.77mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.2% 13.5mg	78.6% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	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	92% 369μg	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	0.26% 0.04mg	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 Cake	Brown Rice Flour	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	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	182% 14.5mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	346% 7.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	24% 169mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	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	11% 1.23mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.64% 23.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched White Wheat Flour for Cake VS Brown Rice Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched White Wheat Flour for Cake 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 Cake vs Brown Rice Flour:

• 7 ounces of Enriched White Wheat Flour for Cake have 2 times more Vitamin B1, 5.4 times more Vitamin B2 and 11.6 times more Vitamin B9 than Brown Rice Flour.
• While 7 oz of Brown Rice Flour contain 3.5 times more Vitamin B5, 22.3 times more Vitamin B6 and 30 times more Vitamin E than Enriched Cake White Wheat Flour.
• Both Enriched White Wheat Flour for Cake and Brown Rice Flour provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Enriched White Wheat Flour for Cake have insufficient amounts of Vitamin E
• Both Enriched Cake White Wheat Flour 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 Cake vs Brown Rice Flour:

• 7 ounces of Enriched White Wheat Flour for Cake have 3.7 times more Iron than Brown Rice Flour.
• While 7 oz of Brown Rice Flour contain 1.7 times more Copper, 7 times more Magnesium, 6.3 times more Manganese, 4 times more Phosphorus, 2.8 times more Potassium, 2 times more Selenium and 4 times more Zinc than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour as well as Brown Rice Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Brown Rice Flour contain 3.2 times more Fat, 1.9 times more Omega 3, 2.7 times more Omega 6 and 2.7 times more Fiber than Enriched Cake White Wheat Flour.
• Both Enriched White Wheat Flour for Cake and Brown Rice Flour offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Enriched White Wheat Flour for Cake provide inadequate amounts of Omega 3