Comparing Nutrients in 500 calories Rice Bran VS Light Rye Flour

Weight per 500 calories

• Rice Bran: 158g
• Light Rye Flour: 140g

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

Discover which food has more nutrients per 500 calories - Rice Bran or Light Rye Flour?

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	1.92% 1.86g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.6g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	7.27% 0.12g	1.6g per day for Men 19-50 years
Omega 6	66.5% 11.3g	4.13% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	82.6% 107g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	1.8% 1.3g	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	0.44% 0.32g	0.17% 0.13g	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	% 0.32g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.8g	g per day for Men 19-50 years
Fiber	87.4% 33.2g	29.5% 11.2g	38g per day for Men 19-50 years
Protein	37.7% 21g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Light 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	363% 4.36mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	336% 53.8mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	495% 6.44mg	25.2% 0.33mg	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	25% 100μg	8.05% 32.2μg	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	52% 7.8mg	7.75% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	6.9% 8.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Calcium	9% 90mg	1.82% 18.2mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	33% 0.3mg	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	367% 29.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	294% 1236mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	978% 22.5mg	70.8% 1.63mg	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	379% 2653mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	9.23% 314mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	45% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	0.19% 2.8mg	1500mg per day for Men 19-50 years
Zinc	87% 9.56mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.43% 16g	3700g per day for Men 19-50 years

Rice Bran VS Light Rye Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rice Bran or Light Rye Flour?

Lets compare vitamin content per 500 calories of Rice Bran vs Light Rye Flour:

• 500 calories of Rice Bran have 9.4 times more Vitamin B1, 3.6 times more Vitamin B2, 48 times more Vitamin B3, 12.6 times more Vitamin B5, 19.6 times more Vitamin B6, 3.1 times more Vitamin B9 and 6.7 times more Vitamin E than Light Rye Flour.
• 500 calories of Light Rye Flour have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Crude Rice Bran as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Rice Bran vs Light Rye Flour:

• 500 calories of Rice Bran have 3.9 times more Copper, 23 times more Iron, 27.6 times more Magnesium, 13.8 times more Manganese, 14.6 times more Phosphorus, 7.5 times more Potassium and 5.1 times more Zinc than Light Rye Flour.
• Both Rice Bran and Light Rye Flour contain similar levels of Selenium per 500 calories.
• 500 calories of Light Rye Flour lack sufficient amounts of Potassium
• Both Crude Rice Bran as well as Light Rye Flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rice Bran have 17.7 times more Fat, 31.4 times more Saturated Fat, 4.3 times more Omega 3, 16.1 times more Omega 6, 3 times more Fiber and 1.5 times more Protein than Light Rye Flour.
• While 500 kcal of Light Rye Flour contain 1.4 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Light Rye Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Light Rye Flour provide inadequate amounts of Omega 3 and Omega 6