Nutritional value of rice and flour _ Flour or rice, which has higher nutritional value!

Flour contains more protein than rice. The average protein content of rice is about 7.3%, while the average protein content of wheat flour is 10.7%. As far as the total amount of protein is concerned, flour is higher than rice. However, compared with rice, the nutritional value of flour protein is lower. Because flour protein contains a lot of gliadin, and gliadin is soluble.

In our country's eating habits, there is a common phenomenon that southerners like to eat rice and northerners like to eat pasta. Who has higher nutritional value than rice?

We know that the human body needs protein, sugar, fat, vitamins and minerals, especially protein, which is an indispensable component of human tissues. So, where does the protein we need every day come from? At present, about half of them are obtained from cereals, and the content of protein in flour is higher than that in rice. The average protein content of rice is about 7.3%, while the average protein content of wheat flour is 1 1% (the variety of wheat determines the protein content, which is generally 9- 13%, so we take the average). According to quantitative analysis, if each person consumes 750g of grain every day, you can get about 54.8g of protein by eating rice and 82.5g of protein by eating flour. If people who eat rice change one-third of their daily meals into pasta, that is, 250g of 750g of rice is changed into flour, they can get 9g of protein every day, more than protein who eats an egg. The vitamins B 1 and B2 in flour are also higher than those in rice. Therefore, in terms of nutritional value, flour is higher than rice, and eating more pasta is good for your health.

Wheat and rice are two staple foods in the world, and which one is more nutritious, rice or flour, is controversial in many places. People who love rice say that rice tastes good and tastes fragrant, which is most suitable for cooking well; People who love noodles say that there are many ways to make noodles, and even if there are not many dishes, they can eat them with relish.

Japanese nutritionists have made a careful study of this problem, but in the end it is difficult to draw a conclusion. It seems that they should eat whatever they like.

A hundred years ago, the Japanese were known as "Little Japan". Being short makes people laugh, and I feel inferior in front of tall Europeans and Americans. In order to solve the problem that Japanese people are too short, Japanese scientists have used their brains. Nutritionists soon focused on the staple food: Europeans and Americans take bread as the staple food, while Japanese eat rice. Maybe there are some factors in bread that promote physical strength. Therefore, the Japanese government first ordered an increase in the proportion of pasta in military meals. This move failed to effectively increase the height, but there was still a big gain: the original rampant beriberi (vitamin B 1 deficiency) was controlled, which greatly improved the combat effectiveness of the troops.

In this regard, flour is indeed superior to rice. Wheat contains more vitamin B 1, and people who live on flour are less likely to suffer from beriberi. The content of vitamin B 1 in rice is only about half of that in wheat. Eating less non-staple food is prone to vitamin B 1 deficiency.

After World War II, influenced by western culture, Japanese people's intake of pasta has been increasing. Many people think that the protein content of wheat is higher than that of rice, and eating more flour is helpful to improve the national physique. Some people even say that eating more bread makes people smart. So at that time, rice was ignored by people, and there was a problem that old rice could not handle. However, after 1980s, Japanese nutritionists began to advocate rice as the staple food. They say that if the nutritional value of rice flour is not high, it is at least as good as flour.

In terms of digestibility, there is no difference between rice and pasta, both of which are easy to digest. But by weight, the water content of rice is higher than that of steamed bread, pancakes and other pasta, so the heat energy per unit weight is relatively low. This may be the reason why some people complain that eating pasta is easy to get fat.

In protein, although the quantity of protein is higher than that of rice, the quality of protein is lower than that of rice. Noodles contain 40% "gliadin", of which lysine is seriously lacking; The content of "gliadin" in rice is less than 20%, and the biological value of rice protein is higher in common grains. In other words, the utilization rate of rice and flour in protein has doubled again.

In terms of vitamins, the living standard in the past was low and there were few non-staple foods. Eating rice is really prone to malnutrition. But now all kinds of chicken, fish, meat and eggs are exchanged, and vitamin B 1 is no longer the main problem, so the advantages of pasta are difficult to show.

Of course, in many poor areas of our country, life has not yet reached the level of affluence, and there are few other foods except staple food. At this time, flour still has certain advantages over rice, which helps to prevent various nutritional deficiencies.

Generally speaking, it is difficult to absolutely compare the advantages and disadvantages of rice and flour, and the specific nutritional value has a great relationship with varieties, producing areas, processing accuracy and cooking methods. People who eat rice don't have to reject rice for the sake of "good nutrition of noodles" and eat pasta instead; People who eat noodles don't have to refuse to eat noodles because of the high lysine content in rice (this is only relative). You should eat all kinds of food, whether it is rice, flour or coarse grains, and you can cook well, and you can get enough nutrition by mixing the staple food with other foods reasonably.

Table of Nutritional Components of Wheat Flour (Standard Flour)

(included in each 100g)

Edible parts 100

Moisture (g) 12.7

Energy (kcal) 344

Energy (kJ) 1439

Protein (g) 1 1.2

Fat (g) 1.5

Carbohydrate 73.6

Dietary fiber (g) 2. 1

Cholesterol (mg) 0

Ash (g) 1

Vitamin A (mg) 0

Carotene (mg)

Retinol (mg)

Thiamine (μ g) 0.28

Riboflavin (mg) 0.08

Nicotinic acid (mg) 2

Vitamin c (mg) 0

Vitamin E(T) (mg) 1.8

A-Dong 1.59

(β-γ)-E 0

δ-E 0.2 1

Calcium (mg) 3 1

Phosphorus (mg) 188

Potassium (mg) 190

Sodium (mg) 3. 1

Magnesium (mg) 50

Iron (mg) 3.5

Zinc (mg) 1.64

Selenium (μ g) 5.36

Copper (mg) 0.42

Manganese (magnesium) 1.56

Iodine (mg) 0

Content of component name (mg)

Isoleucine 4 14

Leucine 789

Lysine 288

Sulfur amino acid (T) 405

Methionine 144

Cystine 26 1

Aromatic amino acid 877

Phenylalanine 528

Tyrosine 349

Threonine 3 18

Tryptophan 139

Valine 528

Arginine 50 1

Histidine 233

Alanine 393

Aspartic acid 544

Glutamate 3806

Glycine 445

Proline 12 18

Serine 520

List of nutritional components of rice

Content of component name (mg)

Edible part 100 moisture (g)

12.9 energy (kcal) 346

Energy (kilojoules) 1448 protein (grams) 12.7 fat (grams) 0.9.

Carbohydrate (g) 72.4 Dietary fiber (g) 0.6 Cholesterol (mg) 0

Ash (g) 1. 1 vitamin a (mg) 0 carotene (mg) 0

Retinol (mg) Thiamine (mg) Riboflavin (mg) 0.08

Nicotinic acid (mg) 2.6 vitamin C (mg) 0 vitamin E (ton) (mg) 0.7

a-E 0.39(β-γ)-E 0. 1 1δ-E 0.2

Ca (mg) 8 P (mg) 106 K (mg) 49

Sodium (mg) 2 1.5 magnesium (mg) 12 iron (mg) 5. 1

Zinc (mg) 0.69 Selenium (mg) 4.6 Copper (mg) 0.52

Manganese (mg) 1.75 iodine (mg) 2.3

Flour and rice contain the same and different ingredients.

It is recommended to eat both rice and flour to make up for the lack of nutrition.