Comparing Nutrients in 1 kilogram 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	112% 3250kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	12% 3.86g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	616% 801g	130g per day for Men 19-50 years
Sugars	32% 23g	1.66% 1.2g	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	3.17% 2.3g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	626% 238g	63% 24g	38g per day for Men 19-50 years
Protein	284% 159g	106% 59.5g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Rice Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	164% 8.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	335% 4.36mg	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	82.5% 330μg	10% 40μg	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	182% 27.3mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Rice Flour	Recommended Dietary Allowance
Calcium	37% 370mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	144% 1.3mg	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	621% 49.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	2636% 60.6mg	522% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1011% 455μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	713% 4990mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	211% 7170mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.2% 119g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of 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 Rice Flour.
• Both Dark Rye Flour and Rice Flour provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• 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 one kilogram.

Comparing minerals per 1 kilogram for Dark Rye Flour vs Rice Flour:

• 1 kilogram of 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 Rice Flour.
• Both Dark Rye Flour and Rice Flour contain similar levels of Selenium per one kilogram.
• 1 kilogram of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 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 Rice Flour.
• Both Dark Rye Flour and Rice Flour offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Rice Flour provide inadequate amounts of Omega 6