Comparing Nutrients in 1 kilogram Rice Flour VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Rice Flour	Light Rye Flour	Recommended Dietary Allowance
Energy	126% 3660kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	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	616% 801g	590% 767g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	NA	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	NA	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.7g	g per day for Men 19-50 years
Fiber	63% 24g	211% 80g	38g per day for Men 19-50 years
Protein	106% 59.5g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	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	115% 1.38mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	133% 6.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	335% 4.36mg	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	10% 40μg	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	7.33% 1.1mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Light Rye Flour	Recommended Dietary Allowance
Calcium	10% 100mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	43.8% 3.5mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	505% 11.6mg	2.3mg per day for Men 19-50 years
Molybdenum	1011% 455μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	186% 1300mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	320% 176μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.1% 114g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Rice Flour 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 Flour vs Light Rye Flour:

• 1 kilogram of Rice Flour has 3.2 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Light Rye Flour.
• While 1 kg of Light Rye Flour contains 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 5.8 times more Vitamin B9, 7.5 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
• 1 kilogram of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• Both Unenriched White Rice Flour 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 Flour vs Light Rye Flour:

• 1 kg of Light Rye Flour contains 1.6 times more Copper, 2.6 times more Iron, 1.3 times more Phosphorus, 2.9 times more Potassium and 1.7 times more Zinc than Unenriched White Rice Flour.
• Both Rice Flour and Light Rye Flour contain similar levels of Magnesium, Manganese and Selenium per one kilogram.
• Both Unenriched White Rice Flour as well as Light Rye Flour lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Light Rye Flour contains 1.6 times more Omega 6, 3.3 times more Fiber and 1.7 times more Protein than Unenriched White Rice Flour.
• Both Rice Flour and Light Rye Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Rice Flour provide inadequate amounts of Omega 6