Comparing Nutrients in 100 calories Cooked Medium-grain White Rice enriched VS Rye

Weight per 100 calories

• Cooked Medium-grain White Rice enriched: 77g
• Rye: 29.6g

Rye grain has 2.6 times more energy per unit of mass than Cooked Medium-grain White Rice enriched, which is high in comparison to other foods. Cooked Medium-grain White Rice enriched having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Medium-grain White Rice enriched or Rye?

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Rye	12%	4%	84%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Rye	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	1.15% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17.3% 22.4g	130g per day for Men 19-50 years
Sugars	NA	0.4% 0.29g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.045% 0.033g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.047g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	0.61% 0.23g	11.8% 4.47g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.033% 0.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	7.8% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.95% 0.012mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.82% 1.4mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	8.64% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.96% 0.038mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44.6μg	2.8% 11.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.68% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.45% 1.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Rye	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	3.25% 0.029mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14.3% 1.15mg	9.73% 0.78mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	7.75% 32.5mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.07% 28.5mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	0.66% 22.3mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	7.48% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.039% 0.59mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	7.13% 0.78mg	11mg per day for Men 19-50 years
Water	1.43% 52.8g	0.085% 3.14g	3700g per day for Men 19-50 years

Cooked Medium-grain White Rice Enriched VS Rye Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Medium-grain White Rice enriched or Rye?

Lets compare vitamin content per 100 calories of Cooked Medium-grain White Rice enriched vs Rye:

• 100 calories of Cooked Medium-grain White Rice enriched have 1.4 times more Vitamin B1 and 4 times more Vitamin B9 than Rye.
• While 100 kcal of Rye grain contain 6 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Rye provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Medium-grain White Rice enriched as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Medium-grain White Rice enriched vs Rye:

• 100 calories of Cooked Medium-grain White Rice enriched have 1.5 times more Iron and 1.4 times more Selenium than Rye.
• While 100 kcal of Rye grain contain 3.7 times more Copper, 3.3 times more Magnesium, 2.6 times more Manganese, 3.5 times more Phosphorus, 6.8 times more Potassium and 2.4 times more Zinc than Cooked Medium-grain White Rice enriched.
• 100 calories of Cooked Medium-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Medium-grain White Rice enriched as well as Rye grain lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Rye grain contain 19.4 times more Fiber and 1.7 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Rye offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Cooked Medium-grain White Rice enriched as well as Rye grain provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.