Comparing Nutrients in 1 kilogram Rice Flour VS Rye

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Rye	12%	4%	84%

Macro Nutrients

	Rice Flour	Rye	Recommended Dietary Allowance
Energy	126% 3660kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	38.8% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	584% 759g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	13.5% 9.8g	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	1.5% 1.1g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	63% 24g	397% 151g	38g per day for Men 19-50 years
Protein	106% 59.5g	185% 103g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	335% 4.36mg	226% 2.94mg	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	95% 380μg	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	56.7% 8.5mg	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	Rye	Recommended Dietary Allowance
Calcium	10% 100mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	408% 3.67mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	1120% 25.8mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	253% 139μg	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	241% 26.5mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.86% 106g	3700g per day for Men 19-50 years

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

• Unenriched White Rice Flour has 1.5 times more Vitamin B6 than Rye grain.
• While Rye grain contains 2.3 times more Vitamin B1, 12 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 9.5 times more Vitamin B9, 7.7 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rice Flour vs Rye:

• Rye grain contains 2.4 times more Calcium, 2.8 times more Copper, 7.5 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 3.4 times more Phosphorus, 6.7 times more Potassium and 3.3 times more Zinc than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Rye grain have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched White Rice Flour has 2 times more Saturated Fat than Rye grain.
• While Rye grain contains 1.6 times more Omega 3, 2.1 times more Omega 6, 8.2 times more Sugars, 6.3 times more Fiber and 1.7 times more Protein than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Rye grain have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Unenriched White Rice Flour as well as Rye grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.