Comparing Nutrients in 100 grams Cooked Brown Rice VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Cooked Brown Rice	Whole Wheat Flour	Recommended Dietary Allowance
Energy	3.86% 112kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	6.43% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	55.4% 72g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.41g	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	0.069% 0.05g	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	% 0.36g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	28% 10.7g	38g per day for Men 19-50 years
Protein	4.14% 2.32g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	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	8.5% 0.1mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	31.3% 0.41mg	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	1% 4μg	11% 44μg	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	NA	4.73% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	1% 10mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	9% 0.081mg	45.6% 0.41mg	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	6.63% 0.53mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	177% 4.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	130% 58.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	2.32% 79mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	NA	112% 61.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.97% 73g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Whole Wheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Brown Rice versus 100 g of Whole Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Brown Rice vs Whole Wheat Flour:

• 100 g of Whole-grain Wheat Flour contain 4.9 times more Vitamin B1, 13.8 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 11 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• 100 grams of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Brown Rice vs Whole Wheat Flour:

• 100 g of Whole-grain Wheat Flour contain 3.4 times more Calcium, 5.1 times more Copper, 6.8 times more Iron, 3.1 times more Magnesium, 3.7 times more Manganese, 4.6 times more Phosphorus, 4.6 times more Potassium and 4.2 times more Zinc than Cooked Medium-grain Brown Rice.
• 100 grams of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Whole-grain Wheat Flour contain 3 times more Energy, 3 times more Fat, 5.6 times more Omega 3, 3.9 times more Omega 6, 3.1 times more Carbohydrate, 5.9 times more Fiber and 5.7 times more Protein than Cooked Medium-grain Brown Rice.
• 100 grams of Cooked Brown Rice provide inadequate amounts of Omega 3 and Omega 6