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

Weight per 300 calories

• Rye: 88.8g
• Cooked Short-grain White Rice enriched: 231g

Rye has 2.6 times more energy per 100g than Cooked Short-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Short-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Rye	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.58g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	51% 66.3g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	NA	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	0.13% 0.098g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	NA	g per day for Men 19-50 years
Fiber	35.3% 13.4g	NA	38g per day for Men 19-50 years
Protein	16.4% 9.18g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Rye	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0.099% 0.89μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10.5% 0.14mg	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	8.43% 33.7μg	34% 136μg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.36% 5.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	18.5% 0.17mg	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	29% 2.33mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	23.2% 98mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	36% 0.82mg	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	42% 295mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	13.3% 453mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.78mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.35mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.27% 158g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Rye have 6 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 1.3 times more Vitamin B1 and 4 times more Vitamin B9 than Rye grain.
• Both Rye and Cooked Short-grain White Rice enriched 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 Rye grain as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Rye have 2 times more Copper, 5.3 times more Magnesium, 2.8 times more Manganese, 3.9 times more Phosphorus, 7.5 times more Potassium and 2.5 times more Zinc than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 1.4 times more Iron and 1.4 times more Selenium than Rye grain.
• 300 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Rye grain as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rye have 1.7 times more Protein than Cooked Short-grain White Rice enriched.
• Both Rye and Cooked Short-grain White Rice enriched offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Rye grain as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.