Comparing Nutrients in 14 ounces Rice Bran VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Energy	43.2% 1254kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	85.3% 82.8g	5.44% 5.28g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.6g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	167% 28.4g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	234% 304g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	5.1% 3.7g	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	1.1% 0.79g	0.49% 0.36g	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	% 0.79g	% 0.56g	g per day for Men 19-50 years
Sucrose	% 2g	% 2.26g	g per day for Men 19-50 years
Fiber	219% 83.3g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	95% 53g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	911% 11mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	843% 135mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	587% 29.3mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1243% 16mg	71.4% 0.93mg	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	62.5% 250μg	23% 91μg	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	130% 19.5mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	94% 0.85mg	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	920% 73.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	738% 3100mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	2452% 56.4mg	201% 4.6mg	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	951% 6656mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	173% 5894mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.66% 24.3g	1.22% 45.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Light Rye Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice Bran versus 14 oz of Light Rye Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice Bran vs Light Rye Flour:

• 14 ounces of Rice Bran have 8.3 times more Vitamin B1, 3.2 times more Vitamin B2, 42.5 times more Vitamin B3, 11.1 times more Vitamin B5, 17.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 5.9 times more Vitamin E than Light Rye Flour.
• While 14 oz of Light Rye Flour contain 3.1 times more Vitamin K than Crude Rice Bran.
• 14 ounces of Rice Bran have insufficient amounts of Vitamin K
• Both Crude Rice Bran as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rice Bran vs Light Rye Flour:

• 14 ounces of Rice Bran have 4.4 times more Calcium, 3.4 times more Copper, 20.4 times more Iron, 24.4 times more Magnesium, 12.2 times more Manganese, 12.9 times more Phosphorus, 6.6 times more Potassium and 4.5 times more Zinc than Light Rye Flour.
• Both Rice Bran and Light Rye Flour contain similar levels of Selenium per 14 ounces.
• 14 ounces of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice Bran have 15.7 times more Fat, 27.8 times more Saturated Fat, 3.8 times more Omega 3, 14.3 times more Omega 6, 2.6 times more Fiber and 1.4 times more Protein than Light Rye Flour.
• While 14 oz of Light Rye Flour contain 1.5 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Light Rye Flour offer comparable quantities of Energy per 14 ounces.