Comparing Nutrients in 100 grams Brown Rice Flour VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	12.5% 363kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	2.87% 2.78g	2.14% 2.08g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	5.27% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	61% 79.3g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	NA	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% 4.6g	29% 11g	38g per day for Men 19-50 years
Protein	13% 7.23g	13.3% 7.46g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	NA	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.34mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	16% 0.21mg	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	4% 16μg	6.25% 25μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	22.4% 0.2mg	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	24.8% 1.98mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	125% 56.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48% 337mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	8.65% 294mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.7μg	14.4% 7.9μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	16.3% 1.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Brown Rice Flour vs Dry Corn Gluten-free Pasta:

• Brown Rice Flour has 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 3.3 times more Vitamin B5 and 3.6 times more Vitamin B6 than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 1.6 times more Vitamin B9 than Brown Rice Flour.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Vitamin B2 per 100 g.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Brown Rice Flour vs Dry Corn Gluten-free Pasta:

• Brown Rice Flour has 2.8 times more Calcium, 2.1 times more Iron, 8.3 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Selenium and 1.4 times more Zinc than Dry Corn Gluten-free Pasta.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Copper, Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Brown Rice Flour has 1.3 times more Fat, 1.9 times more Saturated Fat and 1.5 times more Omega 3 than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 2.4 times more Fiber than Brown Rice Flour.
• Both Brown Rice Flour and Dry Corn Gluten-free Pasta have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 g.
• Both Brown Rice Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.