Comparing Nutrients in 300 calories Rice Bran VS Medium Rye flour

Weight per 300 calories

• Rice Bran: 95g
• Medium Rye flour: 86g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Rice Bran or Medium Rye flour?

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Rice Bran	Medium Rye flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 19.8g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	5.27% 0.084g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	50% 65g	130g per day for Men 19-50 years
Sugars	1.18% 0.85g	1.3% 0.95g	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	0.26% 0.19g	0.14% 0.1g	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	% 0.19g	% 0.052g	g per day for Men 19-50 years
Sucrose	% 0.47g	% 0.77g	g per day for Men 19-50 years
Fiber	52.5% 20g	26.7% 10g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Medium 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	218% 2.6mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	7.54% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	202% 32.3mg	9.28% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	8.46% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	297% 3.86mg	17.7% 0.23mg	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	15% 60μg	7.3% 29.2μg	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	31% 4.67mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	4.23% 5.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Medium Rye flour	Recommended Dietary Allowance
Calcium	5.4% 54mg	2.06% 20.6mg	1000mg per day for Men 19-50 years
Copper	76.8% 0.69mg	31.6% 0.28mg	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	220% 17.6mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	177% 741mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	90% 2.07mg	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	227% 1592mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	22.5% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.75mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	52% 5.73mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.25% 9.43g	3700g per day for Men 19-50 years

Rice Bran VS Medium Rye Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice Bran or Medium Rye flour?

Lets compare vitamin content per 300 calories of Rice Bran vs Medium Rye flour:

• 300 calories of Rice Bran have 10.6 times more Vitamin B1, 2.8 times more Vitamin B2, 21.7 times more Vitamin B3, 16.6 times more Vitamin B5, 16.8 times more Vitamin B6, 2 times more Vitamin B9 and 3.8 times more Vitamin E than Medium Rye flour.
• Both Crude Rice Bran as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rice Bran vs Medium Rye flour:

• 300 calories of Rice Bran have 2.4 times more Copper, 8.1 times more Iron, 13.7 times more Magnesium, 6.5 times more Manganese, 8.2 times more Phosphorus, 4.4 times more Potassium and 3.1 times more Zinc than Medium Rye flour.
• Both Rice Bran and Medium Rye flour contain similar levels of Selenium per 300 calories.
• Both Crude Rice Bran as well as Medium Rye flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rice Bran have 15.1 times more Fat, 25.6 times more Saturated Fat, 3.6 times more Omega 3, 13.2 times more Omega 6, 2 times more Fiber and 1.4 times more Protein than Medium Rye flour.
• While 300 kcal of Medium Rye flour contain 1.4 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Medium Rye flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Medium Rye flour provide inadequate amounts of Omega 3 and Omega 6