Comparing Nutrients in 100 grams Cooked Medium-grain White Rice enriched VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Rice Flour	7%	4%	89%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Rice Flour	Recommended Dietary Allowance
Energy	4.5% 130kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	22% 28.6g	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	0.79% 0.3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	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	14% 0.17mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	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	14.5% 58μg	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

	Cooked Medium-grain White Rice enriched	Rice Flour	Recommended Dietary Allowance
Calcium	0.3% 3mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	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	18.6% 1.5mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	5.3% 37mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	0.85% 29mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.85% 68.6g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Rice Flour per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Medium-grain White Rice enriched 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 Cooked Medium-grain White Rice enriched vs Rice Flour:

• 100 grams of Cooked Medium-grain White Rice enriched have 1.2 times more Vitamin B1 and 14.5 times more Vitamin B9 than Rice Flour.
• While 100 g of Unenriched White Rice Flour contain 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 8.7 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• 100 grams of Rice Flour have insufficient amounts of Vitamin B9
• Both Cooked Medium-grain White Rice enriched as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Medium-grain White Rice enriched vs Rice Flour:

• 100 grams of Cooked Medium-grain White Rice enriched have 4.3 times more Iron than Rice Flour.
• While 100 g of Unenriched White Rice Flour contain 3.4 times more Copper, 2.7 times more Magnesium, 3.2 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 2 times more Selenium and 1.9 times more Zinc than Cooked Medium-grain White Rice enriched.
• 100 grams of Cooked Medium-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Medium-grain White Rice enriched 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 2.8 times more Energy, 6.7 times more Omega 3, 2.8 times more Carbohydrate, 8 times more Fiber and 2.5 times more Protein than Cooked Medium-grain White Rice enriched.
• 100 grams of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Medium-grain White Rice enriched as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in 100 grams.