Comparing Nutrients in 1 kilogram Dark Rye Flour VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Dark Rye Flour	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	112% 3250kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	162% 211g	130g per day for Men 19-50 years
Sugars	32% 23g	0.69% 0.5g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	284% 159g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Cooked Glutinous White Rice	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	20% 0.26mg	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	2.5% 10μg	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	2.67% 0.4mg	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	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	37% 370mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	54.4% 0.49mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	2636% 60.6mg	114% 2.62mg	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	713% 4990mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	211% 7170mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2.9% 108g	20.7% 766g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Cooked Glutinous White Rice per 1 kg

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

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

• 1 kilogram of Dark Rye Flour has 15.8 times more Vitamin B1, 19.3 times more Vitamin B2, 14.7 times more Vitamin B3, 6.8 times more Vitamin B5, 17 times more Vitamin B6, 33 times more Vitamin B9, 68.3 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• 1 kilogram of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Dark Rye Flour as well as Cooked Glutinous White Rice 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 Cooked Glutinous White Rice:

• 1 kilogram of Dark Rye Flour has 18.5 times more Calcium, 11.4 times more Copper, 35.5 times more Iron, 32 times more Magnesium, 23.1 times more Manganese, 62.4 times more Phosphorus, 71.7 times more Potassium, 3.2 times more Selenium and 12.3 times more Zinc than Cooked Glutinous White Rice.
• While 1 kg of Cooked Glutinous White Rice contains 7.1 times more Water than Dark Rye Flour.
• 1 kilogram of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Rye Flour has 3.4 times more Energy, 11.7 times more Fat, 49 times more Omega 3, 13.6 times more Omega 6, 3.3 times more Carbohydrate, 46.2 times more Sugars, 23.8 times more Fiber and 7.9 times more Protein than Cooked Glutinous White Rice.
• 1 kilogram of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6