Comparing Nutrients in 500 calories Cooked Wild RiceVS Brown Rice Flour

Weight per 500 calories

Cooked Wild Rice

495g

Brown Rice Flour

138g

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 500 calories - Cooked Wild Rice or Brown Rice Flour?

Macros Ratio

Protein Fat Carbs

Cooked Wild Rice

15%

82%

Brown Rice Flour

85%

500 kcal ▼

Macro Nutrients

Cooked Wild Ricevs Brown Rice Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.74%1.7g

Fat

3.95%3.83g

1.7 gvs3.83 g

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

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0.76%0.24g

Saturated Fat

2.4%0.77g

0.24 gvs0.77 g

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

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29.4%0.47g

Omega 3

3.6%0.058g

0.47 gvs0.058 g

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

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3.47%0.59g

Omega 6

7.73%1.3g

0.59 gvs1.3 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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81.3%106g

Carbohydrate

81%105g

106 gvs105 g

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

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5%3.6g

Sugars

1.25%0.91g

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

3.6 gvs0.91 g

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

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1.37%0.99g

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]

0.99 gvsNA g

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

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%0.99g

Glucose

0.99 gvsNA g

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

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%1.63g

Sucrose

1.63 gvsNA g

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

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23.4%8.9g

Fiber

16.7%6.34g

8.9 gvs6.34 g

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

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35.3%19.8g

Protein

17.8%9.96g

19.8 gvs9.96 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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21.5%0.26mg

Vitamin B1

51%0.61mg

Thiamine

0.26 mgvs0.61 mg

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

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33%0.43mg

Vitamin B2

8.48%0.11mg

Riboflavin

0.43 mgvs0.11 mg

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

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40%6.37mg

Vitamin B3

54.6%8.73mg

Niacin, nicotinic acid, niacinamide

6.37 mgvs8.73 mg

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

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15.2%0.76mg

Vitamin B5

44%2.2mg

Pantothenic acid

0.76 mgvs2.2 mg

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

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51.4%0.67mg

Vitamin B6

78%1mg

Pyridoxine

0.67 mgvs1 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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32%129μg

Vitamin B9

5.5%22μg

Folates and Folic Acid

129 μgvs22 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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7.92%1.2mg

Vitamin E

5.5%0.83mg

Tocopherols and Tocotrienols

1.2 mgvs0.83 mg

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

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2.06%2.48μg

Vitamin K

Phytomenadione or phylloquinone

2.48 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

1.5%15mg

Calcium

1.5%15mg

15 mgvs15 mg

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

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66.6%0.6mg

Copper

35.2%0.32mg

0.6 mgvs0.32 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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37%2.97mg

Iron

34%2.73mg

2.97 mgvs2.73 mg

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

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37.7%158mg

Magnesium

36.7%154mg

158 mgvs154 mg

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

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60.7%1.4mg

Manganese

240%5.53mg

1.4 mgvs5.53 mg

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

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Molybdenum

172%77.4μg

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

NA μgvs77.4 μg

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

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58%406mg

Phosphorus

66.3%464mg

406 mgvs464 mg

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

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14.7%500mg

Potassium

11.7%398mg

500 mgvs398 mg

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

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7.2%3.96μg

Selenium

24.2%13.3μg

3.96 μgvs13.3 μg

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

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0.99%15mg

Sodium

0.73%11mg

15 mgvs11 mg

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

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60.3%6.63mg

Zinc

30.7%3.37mg

6.63 mgvs3.37 mg

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

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9.9%366g

Water

0.45%16.5g

366 gvs16.5 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
Both Cooked Wild Rice as well as Brown Rice Flour have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Cooked Wild Rice as well as Brown Rice Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Cooked Wild RiceVS Brown Rice Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Wild Rice or Brown Rice Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: