Roti Vs Rice

Most of peoples in our community is having this question i.e. Roti vs Rice which one is healthiest option ? Indian meal is incomplete if it is without Rice or Roti or both. These staple elements are part of either of our breakfast, lunch or dinner or every one of the three. Almost all of us having the same daily diet routine, but most of us are not having clear idea about the nutrition facts and calories present in it. So, here is my try to provide you clear details about macro and micro nutrients present in it. Roti-Vs-Rice

Roti vs Rice Nutritional Facts:

Here I am going to provide you nutritional facts about white rice, whole wheat roti and not the refined wheat flour i.e. maida. Both food contains almost similar vales in terms of carbohydrates and calories. But there is only difference in nutritional value of whole wheat roti which contains more of Protein and fibres compare to rice. Rice is very easy to digest compare to Chapati because in contains fibre present in it and it takes time digest, which makes you full for longer time and it will help in weight loss. I have mentioned below the major nutrition components from Whole Wheat Roti and White Rice.

Roti Vs Rice Fiber values

Daily requirement       The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old for each day. Benefits: Fibers can help to protect you from heart disease, lower your cholesterol level and prevent constipation. Vitamins Rice and Chapati contains both folate, niacin present in it but proportion varies. Folate and Niacin (it’s a B-vitamin) Daily requirement For healthy adult each day Folate (320 to 400) micrograms. Niacin (14-16) milligrams. Benefits Decrease risk of birth defects Lower risk of depression Maintaining a healthy heart Niacin supports normal function of your digestive system and promotes healthy skin and nerves. Minerals Each serving of Whole Wheat Roti gives you calcium, phosphorus, iron and potassium, whereas white cooked rice provides you same amount of iron but less phosphorus, potassium and magnesium. Complete Nutritional value for Whole Wheat Roti and Cooked White rice.
Parameters Daily Value Daily Value
NUTRIENTS 100 gm of Wheat Roti 100 gm Cooked rice
Energy 299 kcal 130 kcal
Total fat 9.2 g 0.19 g
Carbohydrates 46.13 gm 28.73 gr
Cholesterol 0 mg 0 mg
Sodium 298 mg 0 mg
Water 35.43 mg 68.53 mg
Protein 7.85 g 2.36 g
Vitamin A
Vitamin B-6
Vitamin B-12
Vitamin C
Vitamin D
Vitamin E 0.55 mg
Vitamin K 3.3 mg
Vitamin B-1 0.45 µg 0.16 µg
Vitamin B-2 0.18 mg 0.01 mg
Vitamin B-3 4.61 mg 1.49 mg
Vitamin B-5 0.56 mg 0.39 mg
Vitamin B-9 45 mg 59 mg
Calcium 36 mg 1 mg
Iron 2.2 mg 1.46 mg
Potassium 196 mg 26 mg
Phosphorus 158 mg 33 mg
Sodium 298 mg
Zinc 1.54 mg 0.4 mg
Copper 0.22 mg 0.07 mg
Manganese 1.74 mg 0.35 mg
Selenium 26.6 µg 7.5 µg
Verdict: So, if you are really looking for weight loss you can include whole wheat roti based on your requirement and about rice. I would suggest instead of white rice you can include Brown Rice in your diet.  And it is the best option and contains bunch of vitamins, fibers, minerals in it. For roti or chapati you can include multigrain flour in whole wheat flour and that will the best combination for fulfilling your daily nutrition values.
One thought on “Roti Vs Rice Best Healthiest Option”
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