Comparing Nutrients in 14 ounces Dark Rye Flour VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Rice Flour	7%	4%	89%

Macro Nutrients

	Dark Rye Flour	Rice Flour	Recommended Dietary Allowance
Energy	44.5% 1290kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	36.5% 0.58g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 272g	245% 318g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	0.66% 0.48g	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	1.26% 0.91g	NA	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 7.14g	NA	g per day for Men 19-50 years
Fiber	249% 94g	25% 9.53g	38g per day for Men 19-50 years
Protein	113% 63g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Rice Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	133% 1.73mg	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	32.7% 131μg	3.97% 16μg	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	72.2% 11mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Rice Flour	Recommended Dietary Allowance
Calcium	14.7% 147mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	57.3% 0.52mg	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	247% 19.7mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	1046% 24mg	207% 4.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	401% 181μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	283% 1980mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	83.7% 2846mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	1.15% 42.7g	1.28% 47g	3700g per day for Men 19-50 years

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

• Dark Rye Flour has 2.3 times more Vitamin B1, 12 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 8.3 times more Vitamin B9, 24.8 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
• Both Dark Rye Flour and Unenriched White Rice Flour have similar amounts of Vitamin B6 per 14 oz.
• Both Dark Rye Flour as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dark Rye Flour vs Rice Flour:

• Dark Rye Flour has 3.7 times more Calcium, 4.3 times more Copper, 14.2 times more Iron, 4.6 times more Magnesium, 5.1 times more Manganese, 5.1 times more Phosphorus, 9.4 times more Potassium and 6.3 times more Zinc than Unenriched White Rice Flour.
• Both Dark Rye Flour and Unenriched White Rice Flour have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dark Rye Flour has 1.6 times more Fat, 2.2 times more Omega 3, 2.9 times more Omega 6, 19.3 times more Sugars, 9.9 times more Fiber and 2.7 times more Protein than Unenriched White Rice Flour.
• While Unenriched White Rice Flour contains 1.4 times more Saturated Fat than Dark Rye Flour.
• Both Dark Rye Flour and Unenriched White Rice Flour have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Dark Rye Flour as well as Unenriched White Rice Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.