Comparing Nutrients in 100 grams Enriched Regular Long-grain White Rice VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Whole Wheat Flour	Recommended Dietary Allowance
Energy	12.6% 365kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	61.5% 80g	55.4% 72g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	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	0.028% 0.02g	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	% 0.02g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.36g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	28% 10.7g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White 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	48% 0.58mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	57.8% 231μg	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	0.73% 0.11mg	4.73% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	2.8% 28mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	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	54% 4.3mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	47.3% 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	16.4% 115mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	112% 61.8μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Whole Wheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice vs Whole Wheat Flour:

• 100 grams of Enriched Regular Long-grain White Rice have 1.7 times more Vitamin B5 and 5.3 times more Vitamin B9 than Whole Wheat Flour.
• While 100 g of Whole-grain Wheat Flour contain 3.4 times more Vitamin B2, 2.5 times more Vitamin B6 and 6.5 times more Vitamin E than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Whole Wheat Flour provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin E
• Both Enriched Regular Long-grain White Rice as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Enriched Regular Long-grain White Rice vs Whole Wheat Flour:

• 100 g of Whole-grain Wheat Flour contain 1.9 times more Copper, 5.5 times more Magnesium, 3.7 times more Manganese, 3.1 times more Phosphorus, 3.2 times more Potassium, 4.1 times more Selenium and 2.4 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Whole Wheat Flour contain similar levels of Calcium and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Whole-grain Wheat Flour contain 3.8 times more Fat, 2.4 times more Omega 3, 7.5 times more Omega 6, 8.2 times more Fiber and 1.9 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Whole Wheat Flour offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6