Comparing Nutrients in 100 grams Raw Unenriched Glutinous White Rice VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Rice Flour	7%	4%	89%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Rice Flour	Recommended Dietary Allowance
Energy	12.8% 370kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	61.6% 80g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.37% 2.8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.23% 0.11mg	33.5% 0.44mg	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	1.75% 7μg	1% 4μg	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	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Unenriched Glutinous White Rice	Rice Flour	Recommended Dietary Allowance
Calcium	1.1% 11mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	14.4% 0.13mg	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	20% 1.6mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10% 71mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Unenriched Glutinous White Rice VS Rice Flour per 100 g

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

Lets compare vitamin content per 100 grams of Raw Unenriched Glutinous White Rice vs Rice Flour:

• 100 grams of Raw Unenriched Glutinous White Rice have 1.3 times more Vitamin B1 and 2.6 times more Vitamin B2 than Rice Flour.
• While 100 g of Unenriched White Rice Flour contain 4.1 times more Vitamin B6 than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Rice Flour provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Rice Flour have insufficient amounts of Vitamin B2
• Both Raw Unenriched Glutinous White Rice as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raw Unenriched Glutinous White Rice vs Rice Flour:

• 100 grams of Raw Unenriched Glutinous White Rice have 1.3 times more Copper, 4.6 times more Iron and 1.5 times more Zinc than Rice Flour.
• While 100 g of Unenriched White Rice Flour contain 1.5 times more Magnesium and 1.4 times more Phosphorus than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Rice Flour contain similar levels of Manganese, Potassium and Selenium per 100 grams.
• Both Raw Unenriched Glutinous White Rice as well as Unenriched White Rice Flour lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Unenriched White Rice Flour contain 8.4 times more Omega 3 than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Rice Flour offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3
• Both Raw Unenriched Glutinous White Rice as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in 100 grams.