Comparing Nutrients in 14 ounces Cooked Medium-grain White Rice enriched VS 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	17.8% 516kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	6.67% 6.47g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	232% 301g	130g per day for Men 19-50 years
Sugars	NA	5.36% 3.9g	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	0.6% 0.44g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	158% 60g	38g per day for Men 19-50 years
Protein	17% 9.45g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.2% 0.66mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	89.8% 1.17mg	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	57.5% 230μg	37.7% 151μg	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	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Rye	Recommended Dietary Allowance
Calcium	1.2% 12mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	162% 1.46mg	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	74% 5.9mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	445% 10.2mg	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	21% 147mg	188% 1318mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	59.5% 2024mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	7.36% 272g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Rye per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Medium-grain White Rice enriched versus 14 oz of Rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Medium-grain White Rice enriched vs Rye:

• 14 ounces of Cooked Medium-grain White Rice enriched have 1.5 times more Vitamin B9 than Rye.
• While 14 oz of Rye grain contain 1.9 times more Vitamin B1, 15.7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.6 times more Vitamin B5 and 5.9 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• 14 ounces 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 14 ounces.

Comparing minerals per 14 ounces for Cooked Medium-grain White Rice enriched vs Rye:

• 14 oz of Rye grain contain 8 times more Calcium, 9.7 times more Copper, 1.8 times more Iron, 8.5 times more Magnesium, 6.8 times more Manganese, 9 times more Phosphorus, 17.6 times more Potassium, 1.9 times more Selenium and 6.3 times more Zinc than Cooked Medium-grain White Rice enriched.
• 14 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rye grain contain 2.6 times more Energy, 10.8 times more Omega 3, 14.3 times more Omega 6, 2.7 times more Carbohydrate, 50.3 times more Fiber and 4.3 times more Protein than Cooked Medium-grain White Rice enriched.
• 14 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber