Comparing Nutrients in 500 calories Rye VS Raw Enriched Short-grain White Rice

Weight per 500 calories

• Rye: 148g
• Raw Enriched Short-grain White Rice: 140g

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

Discover which food has more nutrients per 500 calories - Rye or Raw Enriched Short-grain White Rice?

Macros Ratio

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

Macro Nutrients

	Rye	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	5.73% 0.97g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	85% 111g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	58.8% 22.3g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Rye	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0.16% 1.48μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	5.16% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.43mg	18.4% 0.24mg	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	14% 56.2μg	80.7% 323μg	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	8.4% 1.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.27% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	32.6% 0.29mg	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	48.6% 3.9mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	166% 3.8mg	63% 1.45mg	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	70% 491mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	3.12% 106mg	3400mg per day for Men 19-50 years
Selenium	37.4% 20.6μg	38.3% 21μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.96mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.92mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.5% 18.6g	3700g per day for Men 19-50 years

Rye VS Raw Enriched Short-grain White Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rye or Raw Enriched Short-grain White Rice?

Lets compare vitamin content per 500 calories of Rye vs Raw Enriched Short-grain White Rice:

• 500 calories of Rye have 5.5 times more Vitamin B2 and 1.8 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• While 500 kcal of Raw Enriched Short-grain White Rice contain 1.7 times more Vitamin B1 and 5.7 times more Vitamin B9 than Rye grain.
• Both Rye and Raw Enriched Short-grain White Rice provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin B2
• Both Rye grain as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rye vs Raw Enriched Short-grain White Rice:

• 500 calories of Rye have 1.9 times more Copper, 5.1 times more Magnesium, 2.6 times more Manganese, 3.7 times more Phosphorus, 7.1 times more Potassium and 2.6 times more Zinc than Raw Enriched Short-grain White Rice.
• While 500 kcal of Raw Enriched Short-grain White Rice contain 1.5 times more Iron than Rye grain.
• Both Rye and Raw Enriched Short-grain White Rice contain similar levels of Selenium per 500 calories.
• 500 calories of Raw Enriched Short-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Rye grain as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rye have 5.7 times more Fiber and 1.7 times more Protein than Raw Enriched Short-grain White Rice.
• Both Rye and Raw Enriched Short-grain White Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Rye grain as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.