RICE-A-RONI vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
RICE-A-RONI, chicken flavor, unprepared is higher in more vitamins & minerals
Calories (kcal)
RICE-A-RONI 356
Flour —
Protein (g)
RICE-A-RONI 10.6
Flour 0.918
Carbs (g)
RICE-A-RONI 76.1
Flour 87.3
Fat (g)
RICE-A-RONI 1.04
Flour 0.494
Fiber (g)
RICE-A-RONI 1.20
Flour 4.83
Quick answers
Which has more protein?
RICE-A-RONI, chicken flavor, unprepared — 10.6g vs 0.918g per 100g.
Which is more nutrient-dense?
RICE-A-RONI, chicken flavor, unprepared scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | RICE-A-RONI | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 356 kcal | — | |
| Macronutrients | |||
| Water | 8.19 g | 10.6 g | -22% |
| Protein | 10.6 g | 0.918 g | +1059% |
| Total lipid (fat) | 1.04 g | 0.494 g | +111% |
| Carbohydrate, by difference | 76.1 g | 87.3 g | -13% |
| Fiber, total dietary | 1.20 g | 4.83 g | -75% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.389 g | — | |
| Fatty acids, total monounsaturated | 0.328 g | — | |
| Fatty acids, total trans | 0.013 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.593 mg | 0.051 mg | +1057% |
| Riboflavin (Vitamin B2) | 0.097 mg | 0.068 mg | +44% |
| Niacin (Vitamin B3) | 5.12 mg | 0.600 mg | +754% |
| Pantothenic acid (Vitamin B5) | 0.565 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.183 mg | 0.050 mg | +267% |
| Biotin (Vitamin B7) | 26.0 ug | — | |
| Folate, total (Vitamin B9) | 4.00 ug | — | |
| Choline, total | 9.40 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 3.00 ug | — | |
| Carotene, beta | 29.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.150 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 74.6 mg | -76% |
| Iron, Fe | 2.77 mg | 3.99 mg | -31% |
| Magnesium, Mg | 31.0 mg | 33.6 mg | -8% |
| Phosphorus, P | 126 mg | 39.2 mg | +221% |
| Potassium, K | 153 mg | 198 mg | -23% |
| Sodium, Na | 884 mg | 13.1 mg | +6658% |
| Zinc, Zn | 1.36 mg | 0.410 mg | +232% |
| Copper, Cu | 0.176 mg | 0.077 mg | +130% |
| Manganese, Mn | 1.01 mg | 0.395 mg | +155% |
| Selenium, Se | 32.9 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 357 kcal | |
| Energy (Atwater Specific Factors) | — | 359 kcal | |
| Energy | 1490 kj | — | |
| Nitrogen | — | 0.157 g | |
| Ash | 4.05 g | 0.715 g | +466% |
| Total dietary fiber (AOAC 2011.25) | — | 7.66 g | |
| High Molecular Weight Dietary Fiber (HMWDF) | — | 6.27 g | |
| Low Molecular Weight Dietary Fiber (LMWDF) | — | 1.39 g | |
| Beta-glucan | — | 0 g | |
| Total Sugars | 0.700 g | — | |
| Sucrose | 1.30 g | — | |
| Glucose | 0.270 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.830 g | — | |
| Galactose | 0 g | — | |
| Starch | 71.6 g | 79.7 g | -10% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | — | 0.519 ug | |
| Folic acid (Vitamin B9 — synthetic) | 22.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 28.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 1.00 ug | — | |
| Vitamin A, IU | 51.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 2.00 ug | — | |
| Lycopene | 105 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.140 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.070 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.240 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.220 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.010 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0.600 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.013 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.327 g | — | |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.034 g | — | |
| SFA 20:0 (Arachidic acid) | 0.003 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.006 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.007 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.007 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.296 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.290 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.005 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.019 g | — | |
| Fatty acids, total polyunsaturated | 0.463 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.429 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.420 g | — | |
| PUFA 18:2 CLAs | 0.002 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.017 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.004 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.004 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.001 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.009 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.006 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.006 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.007 g | — | |
| Fatty acids, total trans-polyenoic | 0.007 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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