Comparing Nutrients in 300 calories Cooked Wild RiceVS Brown Rice Flour

Weight per 300 calories

Cooked Wild Rice

297g

Brown Rice Flour

82.6g

Brown Rice Flour has 3.6 times more energy per unit of mass than Cooked Wild Rice, which is high in comparison to other foods. Cooked Wild Rice having average energy density.

Which food has more nutrients per 300 calories - Cooked Wild Rice or Brown Rice Flour?

Macros Ratio

Protein Fat Carbs

Cooked Wild Rice

15%

82%

Brown Rice Flour

85%

300 kcal ▼

Macro Nutrients

Cooked Wild Ricevs Brown Rice Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.04%1g

Fat

2.37%2.3g

1 gvs2.3 g

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

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0.45%0.15g

Saturated Fat

1.44%0.46g

0.15 gvs0.46 g

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

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17.6%0.28g

Omega 3

2.17%0.035g

0.28 gvs0.035 g

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

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2.08%0.35g

Omega 6

4.64%0.79g

0.35 gvs0.79 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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48.8%63.4g

Carbohydrate

48.6%63.2g

63.4 gvs63.2 g

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

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3%2.17g

Sugars

0.75%0.55g

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

2.17 gvs0.55 g

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

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0.82%0.59g

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]

0.59 gvsNA g

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

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%0.59g

Glucose

0.59 gvsNA g

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

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%0.98g

Sucrose

0.98 gvsNA g

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

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14%5.35g

Fiber

10%3.8g

5.35 gvs3.8 g

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

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21%12g

Protein

10.7%5.98g

12 gvs5.98 g

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

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Vitamins

Cooked Wild Ricevs Brown Rice Flour

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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13%0.15mg

Vitamin B1

30.5%0.37mg

Thiamine

0.15 mgvs0.37 mg

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

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20%0.26mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.26 mgvs0.066 mg

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

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24%3.82mg

Vitamin B3

32.7%5.24mg

Niacin, nicotinic acid, niacinamide

3.82 mgvs5.24 mg

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

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9.15%0.46mg

Vitamin B5

26.3%1.3mg

Pantothenic acid

0.46 mgvs1.3 mg

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

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31%0.4mg

Vitamin B6

46.8%0.61mg

Pyridoxine

0.4 mgvs0.61 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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19.3%77.2μg

Vitamin B9

3.3%13.2μg

Folates and Folic Acid

77.2 μgvs13.2 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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4.75%0.71mg

Vitamin E

3.3%0.5mg

Tocopherols and Tocotrienols

0.71 mgvs0.5 mg

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

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1.24%1.5μg

Vitamin K

Phytomenadione or phylloquinone

1.5 μgvsNA μg

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

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Minerals

Cooked Wild Ricevs Brown Rice Flour

0.89%8.9mg

Calcium

0.91%9.1mg

8.9 mgvs9.1 mg

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

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40%0.36mg

Copper

21%0.19mg

0.36 mgvs0.19 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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22.3%1.8mg

Iron

20.5%1.64mg

1.8 mgvs1.64 mg

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

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22.6%95mg

Magnesium

22%93mg

95 mgvs93 mg

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

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36.4%0.84mg

Manganese

144%3.3mg

0.84 mgvs3.3 mg

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

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Molybdenum

103%46.4μg

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

NA μgvs46.4 μg

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

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34.8%244mg

Phosphorus

39.8%279mg

244 mgvs279 mg

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

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8.82%300mg

Potassium

7.02%239mg

300 mgvs239 mg

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

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4.32%2.38μg

Selenium

14.5%8μg

2.38 μgvs8 μg

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

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0.59%8.9mg

Sodium

0.44%6.6mg

8.9 mgvs6.6 mg

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

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36%4mg

Zinc

18.4%2.02mg

4 mgvs2.02 mg

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

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5.93%220g

Water

0.27%9.9g

220 gvs9.9 g

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

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Lets compare vitamin content per 300 calories of Cooked Wild Rice vs Brown Rice Flour:

Cooked Wild Rice has 3.9 times more Vitamin B2, 5.8 times more Vitamin B9 and 1.4 times more Vitamin E than Brown Rice Flour.
While Brown Rice Flour contains 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cooked Wild Rice.
Both Cooked Wild Rice as well as Brown Rice Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Wild Rice vs Brown Rice Flour:

Cooked Wild Rice has 1.9 times more Copper, 1.3 times more Potassium, 2 times more Zinc and 22.2 times more Water than Brown Rice Flour.
While Brown Rice Flour contains 4 times more Manganese and 3.4 times more Selenium than Cooked Wild Rice.
Both Cooked Wild Rice and Brown Rice Flour have similar amounts of Iron, Magnesium and Phosphorus per 300 kcal.
Both Cooked Wild Rice as well as Brown Rice Flour have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Wild Rice has 8.1 times more Omega 3, 1.4 times more Fiber and 2 times more Protein than Brown Rice Flour.
While Brown Rice Flour contains 2.2 times more Omega 6 than Cooked Wild Rice.
Both Cooked Wild Rice and Brown Rice Flour have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cooked Wild Rice as well as Brown Rice Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Wild RiceVS Dry Corn Gluten-free PastaBrown Rice FlourVS Dry Corn Gluten-free Pasta

Compare Foods

Comparing Nutrients in 300 calories Cooked Wild RiceVS Brown Rice Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Wild Rice or Brown Rice Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: