Comparing Nutrients in 100 grams Rice Flour VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Rice Flour	Enriched Semolina	Recommended Dietary Allowance
Energy	12.6% 366kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.42g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.6% 80g	56% 73g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	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	6.3% 2.4g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	67.6% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	7.92% 0.1mg	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	45.8% 183μg	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	0.73% 0.11mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Enriched Semolina	Recommended Dietary Allowance
Calcium	1% 10mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	21% 0.19mg	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	4.38% 0.35mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 98mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Flour VS Enriched Semolina per 100 g

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

Lets compare vitamin content per 100 grams of Rice Flour vs Enriched Semolina:

• 100 grams of Rice Flour have 1.4 times more Vitamin B5 and 4.2 times more Vitamin B6 than Enriched Semolina.
• While 100 g of Enriched Semolina contain 5.9 times more Vitamin B1, 27.2 times more Vitamin B2, 2.3 times more Vitamin B3 and 45.8 times more Vitamin B9 than Unenriched White Rice Flour.
• 100 grams of Rice Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Unenriched White Rice Flour as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Rice Flour vs Enriched Semolina:

• 100 grams of Rice Flour have 1.9 times more Manganese than Enriched Semolina.
• While 100 g of Enriched Semolina contain 1.5 times more Copper, 12.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Potassium, 5.9 times more Selenium and 1.3 times more Zinc than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour as well as Enriched Semolina lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rice Flour have 1.8 times more Omega 3 than Enriched Semolina.
• While 100 g of Enriched Semolina contain 1.3 times more Omega 6, 1.6 times more Fiber and 2.1 times more Protein than Unenriched White Rice Flour.
• Both Rice Flour and Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Rice Flour provide inadequate amounts of Omega 6