Comparing Nutrients in 300 calories Cooked Short-grain White Rice enriched VS Dark Rye Flour

Weight per 300 calories

• Cooked Short-grain White Rice enriched: 231g
• Dark Rye Flour: 92g

Dark Rye Flour has 2.5 times more energy per unit of mass than Cooked Short-grain White Rice enriched, which is high in comparison to other foods. Cooked Short-grain White Rice enriched having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Short-grain White Rice enriched or Dark Rye Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Dark Rye Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	NA	2.94% 2.13g	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	0.29% 0.21g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.66g	g per day for Men 19-50 years
Fiber	NA	58% 22g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.1% 0.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	24.6% 3.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	31.5% 0.41mg	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	34% 136μg	7.6% 30.5μg	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	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.54% 5.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice enriched	Dark Rye Flour	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	57.4% 0.52mg	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	42% 3.37mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	243% 5.6mg	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	11% 76mg	66% 461mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	30.2% 16.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.12% 1.85mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.27% 9.92g	3700g per day for Men 19-50 years

Cooked Short-grain White Rice Enriched VS Dark Rye Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Short-grain White Rice enriched or Dark Rye Flour?

Lets compare vitamin content per 300 calories of Cooked Short-grain White Rice enriched vs Dark Rye Flour:

• 300 calories of Cooked Short-grain White Rice enriched have 1.3 times more Vitamin B1 and 4.5 times more Vitamin B9 than Dark Rye Flour.
• While 300 kcal of Dark Rye Flour contain 6.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 3 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Dark Rye Flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Short-grain White Rice enriched as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Short-grain White Rice enriched vs Dark Rye Flour:

• 300 kcal of Dark Rye Flour contain 3.1 times more Copper, 1.4 times more Iron, 8 times more Magnesium, 6.8 times more Manganese, 6 times more Phosphorus, 11 times more Potassium and 5 times more Zinc than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Dark Rye Flour contain similar levels of Selenium per 300 calories.
• 300 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Cooked Short-grain White Rice enriched as well as Dark Rye Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dark Rye Flour contain 6.5 times more Omega 3 and 2.7 times more Protein than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Dark Rye Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3
• Both Cooked Short-grain White Rice enriched as well as Dark Rye Flour provide inadequate amounts of Omega 6 in 300 calories.