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

Macros Ratio

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

Macro Nutrients

	Rye	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	117% 3380kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	38.8% 6.6g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	609% 792g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	NA	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	1.5% 1.1g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	397% 151g	73.7% 28g	38g per day for Men 19-50 years
Protein	185% 103g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Rye	Raw Enriched Short-grain 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	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	226% 2.94mg	132% 1.7mg	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	95% 380μg	578% 2310μg	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	56.7% 8.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	24% 240mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	233% 2.1mg	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	329% 26.3mg	529% 42.3mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1120% 25.8mg	451% 10.4mg	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	474% 3320mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	241% 26.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	2.86% 106g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 kilogram of Rye has 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.
• While 1 kg of Raw Enriched Short-grain White Rice contains 1.6 times more Iron than Rye grain.
• Both Rye and Raw Enriched Short-grain White Rice 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 kilogram of Rye has 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 Rye and Raw Enriched Short-grain White Rice 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