Comparing Nutrients in 100 calories Wheat flour, white, all-purpose, enriched, calcium-fortified VS Rice

Weight per 100 calories

• Wheat flour, white, all-purpose, enriched, calcium-fortified: 27.5g
• Rice: 27.4g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Rice?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Rice	8%	2%	90%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.53% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	0.045% 0.033g	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	1.95% 0.74g	0.94% 0.36g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	3.5% 1.95g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.93% 0.012mg	3.46% 0.045mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.6% 50.3μg	0.55% 2.2μg	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	0.11% 0.016mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.023% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Rice	Recommended Dietary Allowance
Calcium	6.92% 69.2mg	0.77% 7.67mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	6.7% 0.06mg	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	16% 1.27mg	2.74% 0.22mg	8mg per day for Men 19-50 years
Magnesium	1.44% 6.04mg	1.63% 6.85mg	420mg per day for Men 19-50 years
Manganese	8.15% 0.19mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	39% 17.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.24% 29.7mg	4.5% 31.5mg	700mg per day for Men 19-50 years
Potassium	0.86% 29.4mg	0.93% 31.5mg	3400mg per day for Men 19-50 years
Selenium	NA	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	1.75% 0.19mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.089% 3.27g	0.086% 3.2g	3700g per day for Men 19-50 years

Wheat Flour, White, All-purpose, Enriched, Calcium-fortified VS Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Rice?

Lets compare vitamin content per 100 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Rice:

• 100 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 11.2 times more Vitamin B1, 10.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 22.9 times more Vitamin B9 than Rice.
• While 100 kcal of Raw Regular Long-grain White Rice contain 2.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• 100 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin B6
• 100 calories of Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Rice:

• 100 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 9 times more Calcium and 5.8 times more Iron than Rice.
• While 100 kcal of Raw Regular Long-grain White Rice contain 1.5 times more Copper, 1.6 times more Manganese and 1.6 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Rice contain similar levels of Phosphorus per 100 calories.
• 100 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Zinc
• 100 calories of Rice lack sufficient amounts of Calcium
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.5 times more Protein than Rice.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Rice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 100 calories.