Comparing Nutrients in 1 kilogram Medium Rye flour VS Rice Flour

Macros Ratio

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

Macro Nutrients

	Medium Rye flour	Rice Flour	Recommended Dietary Allowance
Energy	120% 3490kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	12% 3.86g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	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	580% 754g	616% 801g	130g per day for Men 19-50 years
Sugars	15% 11g	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	1.66% 1.2g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	311% 118g	63% 24g	38g per day for Men 19-50 years
Protein	194% 109g	106% 59.5g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	239% 2.87mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	164% 8.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	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	85% 340μg	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	95% 14.3mg	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

	Medium Rye flour	Rice Flour	Recommended Dietary Allowance
Calcium	24% 240mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	318% 25.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	1049% 24mg	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	321% 2250mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	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	197% 21.7mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	2.96% 110g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Rice Flour per 1 kg

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

• 1 kilogram of Medium Rye flour has 2.1 times more Vitamin B1, 5.4 times more Vitamin B2, 8.5 times more Vitamin B9, 13 times more Vitamin E and more Vitamin K than Rice Flour.
• While 1 kg of Unenriched White Rice Flour contains 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Medium Rye flour.
• 1 kilogram of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• Both Medium 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 Medium Rye flour vs Rice Flour:

• 1 kilogram of Medium Rye flour has 2.4 times more Calcium, 2.5 times more Copper, 7.3 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 4.9 times more Potassium and 2.7 times more Zinc than Rice Flour.
• Both Medium 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 Medium Rye flour has 1.5 times more Omega 3, 1.9 times more Omega 6, 4.9 times more Fiber and 1.8 times more Protein than Rice Flour.
• Both Medium 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