Comparing Nutrients in 1 pound 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	54.6% 1583kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	8.35% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	280% 363g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.75% 0.54g	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	0.75% 0.54g	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	% 0.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	141% 53.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	88% 49.4g	48% 27g	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	108% 1.3mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.83mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	74.3% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	152% 1.98mg	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	38.6% 154μg	4.54% 18μg	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	43.2% 6.5mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Rice Flour	Recommended Dietary Allowance
Calcium	11% 109mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	65.5% 0.59mg	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	144% 11.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	476% 11mg	237% 5.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	459% 206μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	146% 1021mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	50% 1696mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	89.5% 9.84mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	1.34% 49.8g	1.46% 54g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Medium Rye flour vs Rice Flour:

• 1 pound 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 lb 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 pound 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 pound.

Comparing minerals per 1 pound for Medium Rye flour vs Rice Flour:

• 1 pound 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 pound.
• 1 pound of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.
• 1 pound of Rice Flour provide inadequate amounts of Omega 6