Comparing Nutrients in 500 calories Wild RiceVS Brown Rice Flour

Weight per 500 calories

Wild Rice

140g

Brown Rice Flour

138g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Wild Rice

16%

81%

Brown Rice Flour

85%

500 kcal ▼

Macro Nutrients

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 .

Find Cereals rich in Energy

1.56%1.5g

Fat

3.95%3.83g

1.5 gvs3.83 g

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

Find Cereals rich in Fat

0.68%0.22g

Saturated Fat

2.4%0.77g

0.22 gvs0.77 g

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

Find Cereals rich in Saturated Fat

26.3%0.42g

Omega 3

3.6%0.058g

0.42 gvs0.058 g

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

Find Cereals rich in Omega 3

3.1%0.53g

Omega 6

7.73%1.3g

0.53 gvs1.3 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

80.7%105g

Carbohydrate

81%105g

105 gvs105 g

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

Find Cereals rich in Carbohydrate

4.83%3.5g

Sugars

1.25%0.91g

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

3.5 gvs0.91 g

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

Find Cereals rich in Sugars

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 .

Find Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Cereals rich in Glucose

%0.94g

Sucrose

0.94 gvsNA g

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

Find Cereals rich in Sucrose

23%8.7g

Fiber

16.7%6.34g

8.7 gvs6.34 g

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

Find Cereals rich in Fiber

37%20.6g

Protein

17.8%9.96g

20.6 gvs9.96 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Wild Ricevs Brown Rice Flour

0.16%1.4μg

Vitamin A

RAE, retinol activity equivalents

1.4 μgvsNA μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

13.4%0.16mg

Vitamin B1

51%0.61mg

Thiamine

0.16 mgvs0.61 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

28.2%0.37mg

Vitamin B2

8.48%0.11mg

Riboflavin

0.37 mgvs0.11 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

59%9.43mg

Vitamin B3

54.6%8.73mg

Niacin, nicotinic acid, niacinamide

9.43 mgvs8.73 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

30%1.5mg

Vitamin B5

44%2.2mg

Pantothenic acid

1.5 mgvs2.2 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

42%0.55mg

Vitamin B6

78%1mg

Pyridoxine

0.55 mgvs1 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

33.3%133μg

Vitamin B9

5.5%22μg

Folates and Folic Acid

133 μgvs22 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

7.66%1.15mg

Vitamin E

5.5%0.83mg

Tocopherols and Tocotrienols

1.15 mgvs0.83 mg

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

Find Cereals rich in Vitamin E

2.2%2.66μg

Vitamin K

Phytomenadione or phylloquinone

2.66 μgvsNA μg

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

Find Cereals rich in Vitamin K

Minerals

Wild Ricevs Brown Rice Flour

2.94%29.4mg

Calcium

1.5%15mg

29.4 mgvs15 mg

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

Find Cereals rich in Calcium

81.5%0.73mg

Copper

35.2%0.32mg

0.73 mgvs0.32 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

34.3%2.75mg

Iron

34%2.73mg

2.75 mgvs2.73 mg

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

Find Cereals rich in Iron

59%248mg

Magnesium

36.7%154mg

248 mgvs154 mg

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

Find Cereals rich in Magnesium

81%1.86mg

Manganese

240%5.53mg

1.86 mgvs5.53 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

86.6%606mg

Phosphorus

66.3%464mg

606 mgvs464 mg

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

Find Cereals rich in Phosphorus

17.6%598mg

Potassium

11.7%398mg

598 mgvs398 mg

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

Find Cereals rich in Potassium

7.13%3.92μg

Selenium

24.2%13.3μg

3.92 μgvs13.3 μg

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

Find Cereals rich in Selenium

0.65%9.8mg

Sodium

0.73%11mg

9.8 mgvs11 mg

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

Find Cereals rich in Sodium

76%8.35mg

Zinc

30.7%3.37mg

8.35 mgvs3.37 mg

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

Find Cereals rich in Zinc

0.29%11g

Water

0.45%16.5g

11 gvs16.5 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 calories of Wild Rice vs Brown Rice Flour:

Raw Wild Rice has 3.3 times more Vitamin B2, 6 times more Vitamin B9 and 1.4 times more Vitamin E than Brown Rice Flour.
While Brown Rice Flour contains 3.8 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Wild Rice.
Both Raw Wild Rice and Brown Rice Flour have similar amounts of Vitamin B3 per 500 kcal.
Both Raw 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 Wild Rice vs Brown Rice Flour:

Raw Wild Rice has 2.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Brown Rice Flour.
While Brown Rice Flour contains 3 times more Manganese and 3.4 times more Selenium than Raw Wild Rice.
Both Raw Wild Rice and Brown Rice Flour have similar amounts of Iron per 500 kcal.
Both Raw Wild Rice as well as Brown Rice Flour have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Wild Rice has 7.3 times more Omega 3, 1.4 times more Fiber and 2.1 times more Protein than Brown Rice Flour.
While Brown Rice Flour contains 2.5 times more Omega 6 than Raw Wild Rice.
Both Raw Wild Rice and Brown Rice Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw 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:

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

Compare Foods

Comparing Nutrients in 500 calories Wild RiceVS Brown Rice Flour

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: