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

Macros Ratio

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

Macro Nutrients

	Whole Wheat Flour	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	11.7% 340kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	6.43% 1.1g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	61.5% 80g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	0.069% 0.05g	0.028% 0.02g	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	% 0g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.08g	g per day for Men 19-50 years
Fiber	28% 10.7g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	12.6% 0.16mg	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	11% 44μg	57.8% 231μg	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	4.73% 0.71mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	24.4% 0.22mg	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	45% 3.6mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	47.3% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	130% 58.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 357mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	112% 61.8μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.31% 11.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Whole Wheat Flour versus 100 g of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Wheat Flour vs Enriched Regular Long-grain White Rice:

• 100 grams of Whole Wheat Flour have 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.
• While 100 g of Enriched Regular Long-grain White Rice contain 1.7 times more Vitamin B5 and 5.3 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Enriched Regular Long-grain White Rice 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 Whole-grain Wheat Flour as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Whole Wheat Flour have 1.2 times more Calcium, 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 Whole Wheat Flour and Enriched Regular Long-grain White Rice contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Wheat Flour have 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 Whole Wheat Flour and Enriched Regular Long-grain White Rice 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