Comparing Nutrients in 100 calories Cooked Regular Long-grain White Rice enriched VS Whole Wheat Flour

Weight per 100 calories

• Cooked Regular Long-grain White Rice enriched: 77g
• Whole Wheat Flour: 29.4g

Whole-grain Wheat Flour has 2.6 times more energy per unit of mass than Cooked Regular Long-grain White Rice enriched, which is high in comparison to other foods. Cooked Regular Long-grain White Rice enriched having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Regular Long-grain White Rice enriched or Whole Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Whole Wheat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.34% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	16.3% 21g	130g per day for Men 19-50 years
Sugars	0.053% 0.038g	0.17% 0.12g	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	0.02% 0.015g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	0.81% 0.31g	8.3% 3.15g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	3.73% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	9.2% 0.12mg	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	11% 44.6μg	3.24% 13μg	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	0.21% 0.031mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	0.77% 7.7mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	13.4% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.6μg	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	11.5% 0.92mg	13.2% 1.06mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.23mg	9.6% 40.3mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	38.2% 17.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.73% 33mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	3.14% 107mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.051% 0.77mg	0.039% 0.59mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.95% 0.76mg	11mg per day for Men 19-50 years
Water	1.42% 52.6g	0.085% 3.16g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice Enriched VS Whole Wheat Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Regular Long-grain White Rice enriched or Whole Wheat Flour?

Lets compare vitamin content per 100 calories of Cooked Regular Long-grain White Rice enriched vs Whole Wheat Flour:

• 100 calories of Cooked Regular Long-grain White Rice enriched have 1.7 times more Vitamin B5 and 3.4 times more Vitamin B9 than Whole Wheat Flour.
• While 100 kcal of Whole-grain Wheat Flour contain 4.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Whole Wheat Flour provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Regular Long-grain White Rice enriched as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked Regular Long-grain White Rice enriched vs Whole Wheat Flour:

• 100 kcal of Whole-grain Wheat Flour contain 2.3 times more Copper, 4.4 times more Magnesium, 3.3 times more Manganese, 3.2 times more Phosphorus, 4 times more Potassium, 3.2 times more Selenium and 2 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Whole Wheat Flour contain similar levels of Iron per 100 calories.
• 100 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Regular Long-grain White Rice enriched as well as Whole-grain Wheat Flour lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Whole-grain Wheat Flour contain 10.2 times more Fiber and 1.9 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Whole Wheat Flour offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Cooked Regular Long-grain White Rice enriched as well as Whole-grain Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.