There is an excellent website to find out information about specific foods. You will get LOTS more data than a typical nutrition box on a box or package forund in the grocery store.

I am going to give you a link to the page on white rice flour instead of the homepage, because you can see immediately what type of information the website can give on any food item. Here is the link:

http://www.nutritiondata.com/facts-A00001-01c01UM.html

You can jump from this page to any other food item by entering the food name in the search box up in the top right. This website will help everyone. Celiacs, who can get so focused on how to replace glutenous foods can sometimes forget to think about the nutrition of the flours they use. Diesters can learn what foods are not only have nutrition density but what ones rank high on being filling at the same time. Homeschoolers looking for a great tool to teach nutrition can use it as part of their studies.

I made a master chart based on their charting methods. I liked the square charting style that you find near the bottom of the page better than the triangle one that they list near the top. I just copy pasted a jpeg of the chart and enlarged it to fill a full page. Then I added titles for the foods right onto it to make a master chart of the foods we used a lot and foods I wanted us to use more of after discovering how nutritious they are. For instance, in the quadrant (quadrant 3) that represents foods that rank high in nutrition density and fill factor, I have cataloupe, lettuse, brocoli, and green beans as the ones closest to the priveledged top right corner. Toward the middle of that quadrant are skim milk, carrots, chicken, and tuna. Toward the lower half of that ideal quadrant are pineapple, lean beef, corn, red kidney beans, white and sweet potato. Since I am bringing you in on the rice page, I will mention that white rice flour is in the poorest quadrant for nutrient density and fill factor. Brown rice flour fares no better on fill factor, but it is in the nutrition dense right half of the chart.