Rice flakes are produced by flattening polished white or brown rice with rollers. The rice is usually steamed in advance so that the rice flakes hold their shape better. Rice flakes are a gluten-free alternative to other cereal flakes that are often eaten for breakfast. You can purchase (organic) rice flakes or make them yourself using a grain mill.
Culinary uses:
Rice flakes can be eaten in classic breakfast cereals such as muesli or hot cereal. They can also be used to make desserts, such as a quick rice pudding. When baking, you can replace 10 % of the flour called for with rice flakes. Other creative uses for rice flakes include using them to make vegan patties or nuggets. Baby cereal made from rice flakes is also frequently sold in supermarkets.
Not only vegans and vegetarians should read this: A Vegan Diet Can Be Unhealthy. Nutrition Mistakes. |
Making homemade rice cereal:
You can make your own rice flakes using a grain mill. If you want to make sure that your rice flakes are raw, then it is a good idea to make them yourself as those sold commercially are usually steamed before they are flattened with rollers.
Nutritional information:
From Wikipedia: A detailed analysis of nutrient content of rice suggests that the nutrition value of rice varies based on a number of factors. It depends on the strain of rice, such as white, brown, red, and black (or purple) varieties having different prevalence across world regions. It also depends on nutrient quality of the soil rice is grown in, whether and how the rice is polished or processed, the manner it is enriched, and how it is prepared before consumption.1
Compared to white rice, brown rice contains many more vitamins, minerals, and trace elements. In particular, brown rice contains much higher levels of magnesium, calcium, iron, and zinc, as well as the vitamins E, B1, B2, and B3.2
Health aspects:
Rice contains very little sodium and is therefore a good choice if you want to get rid of extra water in your body. However, you should then not add any additional salt.2 Rice flakes are a good gluten-free alternative for people who have a gluten intolerance. Look for the gluten-free symbol on the rice package to be sure that the product doesn’t contain any gluten.
Dangers / Intolerances:
Rice syrup and products containing it were found in a 2012 study to contain significant levels of arsenic (As), which is toxic to humans. This is presumably due to the high prevalence of arsenic in rice. The authors recommended that regulators establish legal limits for arsenic levels in food, particularly in infant and toddler formulas.3
General Information:
From Wikipedia: Rice is the staple food of over half the world's population. It is the predominant dietary energy source for 17 countries in Asia and the Pacific, 9 countries in North and South America and 8 countries in Africa. Rice provides 20% of the world’s dietary energy supply, while wheat supplies 19% and maize (corn) 5%.1
Literature/Sources:
- Wikipedia. Rice [Internet]. Version dated November 11, 2018
- Wikipedia. Reis [Internet]. Version dated January 29, 2018
- Wikipedia. Brown rice syrup. Version dated February 18, 2018
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 386 kcal 1'615 kJ | 19.3% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 2.8 g | 4.0% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 0.80 g | 4.0% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 84 g | 31.0% Recommended daily allowance according to the GDA: 270g |
Sugars | 0.90 g | 1.0% Recommended daily allowance according to the GDA: 90g |
Fiber | 3.9 g | 15.6% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 7.4 g | 14.8% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:2.8 mg) | 7.1 mg | 0.3% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Min | Manganese, Mn | 4.9 mg | 245.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Vit | Thiamine (vitamin B1) | 1.5 mg | 136.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Vit | Vitamin K | 63 µg | 84.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Elem | Phosphorus, P | 325 mg | 46.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 87 µg | 44.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Min | Copper, Cu | 0.40 mg | 40.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Vit | Biotin (ex vitamin B7, H) | 20 µg | 40.0% Recommended daily allowance according to the EU: LMIV-2011: 50 µg |
Prot | Tryptophan (Trp, W) | 0.10 g | 39.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Min | Zinc, Zn | 3.6 mg | 36.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Elem | Magnesium, Mg | 121 mg | 32.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Linoleic acid; LA; 18:2 omega-6 | 0.90 g | 9.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.02 g | 1.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.10 g | 39.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Threonine (Thr, T) | 0.27 g | 29.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Phenylalanine (Phe, F) | 0.40 g | 26.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Isoleucine (Ile, I) | 0.31 g | 25.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Leucine (Leu, L) | 0.58 g | 24.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Lysine (Lys, K) | 0.26 g | 14.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Methionine (Met, M) | 0.12 g | 13.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Valine (Val, V) | 0.14 g | 9.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Thiamine (vitamin B1) | 1.5 mg | 136.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Vitamin K | 63 µg | 84.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Folate, as the active form of folic acid (née vitamin B9 and | 87 µg | 44.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Biotin (ex vitamin B7, H) | 20 µg | 40.0% Recommended daily allowance according to the EU: LMIV-2011: 50 µg |
Pantothenic acid (vitamin B5) | 1.1 mg | 18.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Niacin (née vitamin B3) | 2.6 mg | 16.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Vitamin E, as a-TEs | 1.6 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Vitamin B6 (pyridoxine) | 0.10 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Phosphorus, P | 325 mg | 46.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Magnesium, Mg | 121 mg | 32.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Potassium, K | 382 mg | 19.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Calcium, Ca | 16 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Sodium, Na | 2.8 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Manganese, Mn | 4.9 mg | 245.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Copper, Cu | 0.40 mg | 40.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Zinc, Zn | 3.6 mg | 36.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Iron, Fe | 4.4 mg | 31.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Selenium, Se | 15 µg | 27.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Fluorine, F | 100 µg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 3'500 µg |
Iod, I (Jod, J) | 0.80 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 150 µg |
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