Comparing Nutrients in 300 calories Medium Rye flour VS Rice Flour

Weight per 300 calories

• Medium Rye flour: 86g
• 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 - Medium Rye flour or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	5.27% 0.084g	3.43% 0.055g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	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	50% 65g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0.14% 0.1g	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	% 0.052g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	26.7% 10g	5.18% 1.97g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	8.7% 4.88g	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	20.6% 0.25mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	1.32% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.28% 1.5mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.46% 0.42mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	7.3% 29.2μg	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	8.2% 1.23mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.23% 5.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Rice Flour	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	0.82% 8.2mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	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	27.3% 2.2mg	3.6% 0.29mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	6.83% 28.7mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	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	27.6% 193mg	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	1.83% 62.3mg	3400mg per day for Men 19-50 years
Selenium	22.5% 12.4μg	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	17% 1.87mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	0.25% 9.43g	0.26% 9.75g	3700g per day for Men 19-50 years

Medium Rye Flour VS Rice Flour Nutrients Per 300 Kcal

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

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

• 300 calories of Medium Rye flour have 2.2 times more Vitamin B1, 5.7 times more Vitamin B2, 8.9 times more Vitamin B9 and 13.6 times more Vitamin E than Rice Flour.
• While 300 kcal of Unenriched White Rice Flour contain 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Medium Rye flour.
• 300 calories of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Medium Rye flour as well as Unenriched White Rice 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 Medium Rye flour vs Rice Flour:

• 300 calories of Medium Rye flour have 2.7 times more Copper, 7.6 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 5.2 times more Potassium and 2.8 times more Zinc than Rice Flour.
• Both Medium Rye flour and Rice Flour contain similar levels of Selenium per 300 calories.
• 300 calories of Rice Flour lack sufficient amounts of Iron, Potassium and Zinc
• Both Medium Rye flour as well as Unenriched White Rice Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Medium Rye flour have 5.2 times more Fiber and 1.9 times more Protein than Rice Flour.
• Both Medium 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 Medium Rye flour as well as Unenriched White Rice Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.