Comparing Nutrients in 1 kilogram Raw Enriched Short-grain White Rice VS Rye

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Rye	12%	4%	84%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Rye	Recommended Dietary Allowance
Energy	123% 3580kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	609% 792g	584% 759g	130g per day for Men 19-50 years
Sugars	NA	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	73.7% 28g	397% 151g	38g per day for Men 19-50 years
Protein	116% 65g	185% 103g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	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	471% 5.65mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	578% 2310μg	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	NA	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Rye	Recommended Dietary Allowance
Calcium	3% 30mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	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	529% 42.3mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	1120% 25.8mg	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	136% 950mg	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	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Rye per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Enriched Short-grain White Rice versus 1 kg of Rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Enriched Short-grain White Rice vs Rye:

• 1 kilogram of Raw Enriched Short-grain White Rice has 1.8 times more Vitamin B1 and 6.1 times more Vitamin B9 than Rye.
• While 1 kg of Rye grain contains 5.2 times more Vitamin B2 and 1.7 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Rye provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• Both Raw Enriched Short-grain White Rice as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Enriched Short-grain White Rice vs Rye:

• 1 kilogram of Raw Enriched Short-grain White Rice has 1.6 times more Iron than Rye.
• While 1 kg of Rye grain contains 8 times more Calcium, 1.7 times more Copper, 4.8 times more Magnesium, 2.5 times more Manganese, 3.5 times more Phosphorus, 6.7 times more Potassium and 2.4 times more Zinc than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Rye contain similar levels of Selenium per one kilogram.
• 1 kilogram of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Rye grain contains 4.5 times more Omega 3, 5.8 times more Omega 6, 5.4 times more Fiber and 1.6 times more Protein than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Rye offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6