Comparing Nutrients in 300 calories Light Rye Flour VS Rice Flour

Weight per 300 calories

• Light Rye Flour: 84g
• Rice Flour: 82g

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

Discover which food has more nutrients per 300 calories - Light Rye Flour or Rice Flour?

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Rice Flour	7%	4%	89%

Macro Nutrients

	Light Rye Flour	Rice Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	4.36% 0.07g	3.43% 0.055g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.4g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	0.14% 0.098g	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	0.1% 0.076g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	17.7% 6.72g	5.18% 1.97g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	8.7% 4.88g	56g per day for Men 19-50 years

Vitamins

	Light 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	23% 0.28mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.076mg	1.32% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	27.5% 0.36mg	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	4.83% 19.3μg	0.82% 3.28μg	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	4.65% 0.7mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Rice Flour	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.82% 8.2mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12% 0.11mg	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	9.56% 0.76mg	3.6% 0.29mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.83% 28.7mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	42.8% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83% 37.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	5.54% 188mg	1.83% 62.3mg	3400mg per day for Men 19-50 years
Selenium	27% 14.8μg	22.5% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	0.26% 9.58g	0.26% 9.75g	3700g per day for Men 19-50 years

Light Rye Flour VS Rice Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Light Rye Flour or Rice Flour?

Lets compare vitamin content per 300 calories of Light Rye Flour vs Rice Flour:

• 300 calories of Light Rye Flour have 2.5 times more Vitamin B1 than Rice Flour.
• While 300 kcal of Unenriched White Rice Flour contain 3.2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Light Rye Flour.
• Both Light Rye Flour and Rice Flour provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Light Rye Flour have insufficient amounts of Vitamin B3
• Both Light Rye Flour as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Light Rye Flour vs Rice Flour:

• 300 calories of Light Rye Flour have 1.7 times more Copper, 2.7 times more Iron, 1.4 times more Phosphorus and 1.7 times more Zinc than Rice Flour.
• Both Light Rye Flour and Rice Flour contain similar levels of Magnesium, Manganese and Selenium per 300 calories.
• 300 calories of Rice Flour lack sufficient amounts of Iron and Zinc
• Both Light Rye Flour as well as Unenriched White Rice Flour lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Light Rye Flour have 3.4 times more Fiber and 1.7 times more Protein than Rice Flour.
• Both Light Rye Flour and Rice Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Rice Flour provide inadequate amounts of Fiber
• Both Light Rye Flour as well as Unenriched White Rice Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.