Comparing Nutrients in 1 kilogram 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	109% 3160kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	420% 71.4g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	590% 767g	130g per day for Men 19-50 years
Sugars	12.4% 9g	13% 9.3g	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	2.76% 2g	1.24% 0.9g	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	% 2g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 5g	% 5.7g	g per day for Men 19-50 years
Fiber	553% 210g	211% 80g	38g per day for Men 19-50 years
Protein	238% 134g	175% 98g	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	2294% 27.5mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.84mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2125% 340mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1478% 74mg	133% 6.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3131% 40.7mg	180% 2.34mg	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	158% 630μg	57.5% 230μg	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	328% 49.2mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Calcium	57% 570mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	809% 7.3mg	237% 2.13mg	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	2318% 185mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	1860% 7810mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	6178% 142mg	505% 11.6mg	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	2396% 16770mg	186% 1300mg	700mg per day for Men 19-50 years
Potassium	437% 14850mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	320% 176μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	549% 60.4mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Light Rye Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice Bran versus 1 kg of Light Rye Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rice Bran vs Light Rye Flour:

• 1 kilogram of Rice Bran has 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 1 kg of Light Rye Flour contains 3.1 times more Vitamin K than Crude Rice Bran.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Rice Bran vs Light Rye Flour:

• 1 kilogram of Rice Bran has 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 one kilogram.
• 1 kilogram of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice Bran has 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 1 kg of Light Rye Flour contains 1.5 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Light Rye Flour offer comparable quantities of Energy per one kilogram.