Comparing Nutrients in 100 grams Semolina VS Cooked Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Cooked Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Semolina	Cooked Short-grain White Rice	Recommended Dietary Allowance
Energy	12.4% 360kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	22% 28.7g	130g per day for Men 19-50 years
Sugars	NA	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	10.3% 3.9g	NA	38g per day for Men 19-50 years
Protein	22.6% 12.7g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Semolina	Cooked Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	4.54% 0.059mg	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	18% 72μg	0.5% 2μg	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	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

	Semolina	Cooked Short-grain White Rice	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	8% 0.072mg	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	15.4% 1.23mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	15.5% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	0.76% 26mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.85% 68.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Semolina vs Cooked Short-grain White Rice:

• Semolina has 14 times more Vitamin B1, 5 times more Vitamin B2, 8.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 36 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Semolina as well as Cooked Short-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Semolina vs Cooked Short-grain White Rice:

• Semolina has 17 times more Calcium, 2.6 times more Copper, 6.2 times more Iron, 5.9 times more Magnesium, 1.7 times more Manganese, 4.1 times more Phosphorus, 7.2 times more Potassium and 2.6 times more Zinc than Cooked Short-grain White Rice.
• While Cooked Short-grain White Rice contains 5.4 times more Water than Semolina.

Comparison of macro-nutrients per 100 grams:

• Semolina has 2.8 times more Energy, 5.5 times more Fat, 4.1 times more Omega 3, 9.6 times more Omega 6, 2.5 times more Carbohydrate and 5.4 times more Protein than Cooked Short-grain White Rice.
• Both Semolina as well as Cooked Short-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.