Comparing Nutrients in 500 calories Cooked Short-grain White Rice enriched VS Dark Rye Flour

Weight per 500 calories

• Cooked Short-grain White Rice enriched: 385g
• Dark Rye Flour: 154g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	81.2% 106g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.55g	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	0.49% 0.35g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 2.77g	g per day for Men 19-50 years
Fiber	NA	96% 36.6g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	43.7% 24.5g	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	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.53mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	52.4% 0.68mg	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	56.7% 227μg	12.7% 50.8μg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.08μg	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	0.38% 3.85mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	96% 0.86mg	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	70% 5.6mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	405% 9.33mg	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	18% 127mg	110% 768mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	32.4% 1103mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.21% 3.08mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	70.5% 7.75mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.45% 16.5g	3700g per day for Men 19-50 years

Cooked Short-grain White Rice Enriched VS Dark Rye Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Short-grain White Rice enriched or Dark Rye Flour?

Lets compare vitamin content per 500 calories of Cooked Short-grain White Rice enriched vs Dark Rye Flour:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cooked Short-grain White Rice enriched vs Dark Rye Flour:

• 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 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 500 calories.