Comparing Nutrients in 1 pound Rice Bran VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Energy	49.4% 1433kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	97% 95g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	268% 348g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	5.8% 4.2g	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	1.25% 0.91g	0.56% 0.41g	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	% 0.91g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 2.6g	g per day for Men 19-50 years
Fiber	251% 95g	95% 36.3g	38g per day for Men 19-50 years
Protein	108% 60.6g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1041% 12.5mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	964% 154mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	670% 33.5mg	60.3% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1420% 18.5mg	81.6% 1.06mg	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	71.4% 286μg	26% 104μg	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	149% 22.3mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Calcium	26% 259mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	107% 0.97mg	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	1051% 84mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	843% 3543mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	2802% 64.5mg	229% 5.27mg	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	1087% 7607mg	84.2% 590mg	700mg per day for Men 19-50 years
Potassium	198% 6736mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	129% 70.8μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.75% 28g	1.4% 51.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Light Rye Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Rice Bran vs Light Rye Flour:

• 1 pound of Rice Bran has 8.3 times more Vitamin B1, 3.2 times more Vitamin B2, 42.5 times more Vitamin B3, 11.1 times more Vitamin B5, 17.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 5.9 times more Vitamin E than Light Rye Flour.
• While 1 lb of Light Rye Flour contains 3.1 times more Vitamin K than Crude Rice Bran.
• 1 pound of Rice Bran have insufficient amounts of Vitamin K
• Both Crude Rice Bran as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rice Bran vs Light Rye Flour:

• 1 pound of Rice Bran has 4.4 times more Calcium, 3.4 times more Copper, 20.4 times more Iron, 24.4 times more Magnesium, 12.2 times more Manganese, 12.9 times more Phosphorus, 6.6 times more Potassium and 4.5 times more Zinc than Light Rye Flour.
• Both Rice Bran and Light Rye Flour contain similar levels of Selenium per one pound.
• 1 pound of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rice Bran has 15.7 times more Fat, 27.8 times more Saturated Fat, 3.8 times more Omega 3, 14.3 times more Omega 6, 2.6 times more Fiber and 1.4 times more Protein than Light Rye Flour.
• While 1 lb of Light Rye Flour contains 1.5 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Light Rye Flour offer comparable quantities of Energy per one pound.