Comparing Nutrients in 1 pound Raw Unenriched Glutinous White Rice VS Rye

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Rye	12%	4%	84%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Rye	Recommended Dietary Allowance
Energy	58% 1678kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	7.62% 7.4g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	285% 370g	265% 344g	130g per day for Men 19-50 years
Sugars	NA	6.13% 4.45g	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	NA	0.69% 0.5g	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	NA	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 3.22g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	180% 68.5g	38g per day for Men 19-50 years
Protein	55% 31g	83.8% 47g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.73mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.8% 3.74mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	103% 1.33mg	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	7.94% 31.8μg	43% 172μg	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	NA	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Unenriched Glutinous White Rice	Rye	Recommended Dietary Allowance
Calcium	5% 50mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	185% 1.66mg	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	91% 7.26mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	508% 11.7mg	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	46% 322mg	215% 1506mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	68% 2313mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	49.5% 5.44mg	109% 12mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Unenriched Glutinous White Rice VS Rye per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Unenriched Glutinous White Rice versus 1 lb of Rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw Unenriched Glutinous White Rice vs Rye:

• 1 lb of Rye grain contains 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 5.4 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• 1 pound of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9
• Both Raw Unenriched Glutinous White Rice as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Unenriched Glutinous White Rice vs Rye:

• 1 lb of Rye grain contains 2.2 times more Calcium, 2.1 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 2.6 times more Manganese, 4.7 times more Phosphorus, 6.6 times more Potassium and 2.2 times more Zinc than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Rye contain similar levels of Selenium per one pound.
• 1 pound of Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Rye grain contains 13.5 times more Omega 3, 3.5 times more Omega 6, 5.4 times more Fiber and 1.5 times more Protein than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Rye offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6