Comparing Nutrients in 100 calories Cooked Short-grain White RiceVS Wheat Flour

Weight per 100 calories

Cooked Short-grain White Rice

77g

Wheat Flour

27.5g

Unenriched All-purpose White Wheat Flour has 2.8 times more energy per unit of mass than Cooked Short-grain White Rice, which is high in comparison to other foods. Cooked Short-grain White Rice having average energy density.

Which food has more nutrients per 100 calories - Cooked Short-grain White Rice or Wheat Flour?

Macros Ratio

Protein Fat Carbs

Cooked Short-grain White Rice

92%

Wheat Flour

12%

86%

100 kcal ▼

Macro Nutrients

Cooked Short-grain White Ricevs Wheat Flour

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g

Fat

0.28%0.27g

0.15 gvs0.27 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.039g

Saturated Fat

0.13%0.043g

0.039 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.43%0.007g

Omega 3

0.38%0.006g

0.007 gvs0.006 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.19%0.032g

Omega 6

0.63%0.11g

0.032 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22g

Carbohydrate

16%21g

22 gvs21 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.1%0.074g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.074 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

1.95%0.74g

NA gvs0.74 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.24%1.8g

Protein

5.07%2.84g

1.8 gvs2.84 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Short-grain White Ricevs Wheat Flour

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.3%0.015mg

Vitamin B1

2.75%0.033mg

Thiamine

0.015 mgvs0.033 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.95%0.012mg

Vitamin B2

0.85%0.011mg

Riboflavin

0.012 mgvs0.011 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.92%0.31mg

Vitamin B3

2.15%0.34mg

Niacin, nicotinic acid, niacinamide

0.31 mgvs0.34 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.1%0.31mg

Vitamin B5

2.4%0.12mg

Pantothenic acid

0.31 mgvs0.12 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.5%0.045mg

Vitamin B6

0.93%0.012mg

Pyridoxine

0.045 mgvs0.012 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.38%1.54μg

Vitamin B9

1.8%7.14μg

Folates and Folic Acid

1.54 μgvs7.14 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.11%0.016mg

Tocopherols and Tocotrienols

NA mgvs0.016 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.069%0.082μg

Phytomenadione or phylloquinone

NA μgvs0.082 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Short-grain White Ricevs Wheat Flour

0.077%0.77mg

Calcium

0.41%4.12mg

0.77 mgvs4.12 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.15%0.055mg

Copper

4.4%0.04mg

0.055 mgvs0.04 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1.92%0.15mg

Iron

4%0.32mg

0.15 mgvs0.32 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.47%6.15mg

Magnesium

1.44%6.04mg

6.15 mgvs6.04 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12%0.27mg

Manganese

8.15%0.19mg

0.27 mgvs0.19 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

26%11.7μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs11.7 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.63%25.4mg

Phosphorus

4.24%29.7mg

25.4 mgvs29.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.59%20mg

Potassium

0.86%29.4mg

20 mgvs29.4 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

17%9.3μg

NA μgvs9.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.037%0.55mg

0 mgvs0.55 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.8%0.31mg

Zinc

1.75%0.19mg

0.31 mgvs0.19 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.42%52.7g

Water

0.089%3.27g

52.7 gvs3.27 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Short-grain White Rice vs Wheat Flour:

Cooked Short-grain White Rice has 2.5 times more Vitamin B5 and 3.8 times more Vitamin B6 than Unenriched All-purpose White Wheat Flour.
While Unenriched All-purpose White Wheat Flour contains 2.1 times more Vitamin B1 and 4.6 times more Vitamin B9 than Cooked Short-grain White Rice.
Both Cooked Short-grain White Rice and Unenriched All-purpose White Wheat Flour have similar amounts of Vitamin B3 per 100 kcal.
Both Cooked Short-grain White Rice as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Short-grain White Rice vs Wheat Flour:

Cooked Short-grain White Rice has 1.4 times more Copper, 1.5 times more Manganese, 1.6 times more Zinc and 16.1 times more Water than Unenriched All-purpose White Wheat Flour.
While Unenriched All-purpose White Wheat Flour contains 2.1 times more Iron than Cooked Short-grain White Rice.
Both Cooked Short-grain White Rice and Unenriched All-purpose White Wheat Flour have similar amounts of Magnesium and Phosphorus per 100 kcal.
Both Cooked Short-grain White Rice as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Calcium and Potassium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Unenriched All-purpose White Wheat Flour contains 1.6 times more Protein than Cooked Short-grain White Rice.
Both Cooked Short-grain White Rice and Unenriched All-purpose White Wheat Flour have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cooked Short-grain White Rice as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Short-grain White RiceVS SemolinaWheat FlourVS SemolinaCooked Short-grain White RiceVS Cooked Pasta with SaltWheat FlourVS Cooked Pasta with Salt

Compare Foods

Comparing Nutrients in 100 calories Cooked Short-grain White RiceVS Wheat Flour

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Short-grain White Rice or Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: