Comparing Nutrients in 5 ounces Rice Bran VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Rice Bran	Medium Rye flour	Recommended Dietary Allowance
Energy	15.4% 448kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	82.2% 107g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	2.15% 1.56g	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	0.39% 0.28g	0.23% 0.17g	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	% 0.28g	% 0.085g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 1.28g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	44% 16.7g	38g per day for Men 19-50 years
Protein	33.8% 19g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Medium 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	325% 3.9mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	210% 10.5mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	444% 5.77mg	29.2% 0.38mg	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	22.3% 89.3μg	12% 48μg	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	46.5% 6.97mg	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Medium Rye flour	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	52% 0.47mg	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	328% 26.3mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	876% 20mg	149% 3.4mg	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	340% 2377mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	62% 2105mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	40.2% 22μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	78% 8.56mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Medium Rye flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice Bran versus 5 oz of Medium Rye flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rice Bran vs Medium Rye flour:

• 5 ounces of Rice Bran have 9.6 times more Vitamin B1, 2.5 times more Vitamin B2, 19.7 times more Vitamin B3, 15 times more Vitamin B5, 15.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.4 times more Vitamin E than Medium Rye flour.
• While 5 oz of Medium Rye flour contain 3.1 times more Vitamin K than Crude Rice Bran.
• 5 ounces of Rice Bran have insufficient amounts of Vitamin K
• Both Crude Rice Bran as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rice Bran vs Medium Rye flour:

• 5 ounces of Rice Bran have 2.4 times more Calcium, 2.2 times more Copper, 7.3 times more Iron, 12.4 times more Magnesium, 5.9 times more Manganese, 7.5 times more Phosphorus, 4 times more Potassium and 2.8 times more Zinc than Medium Rye flour.
• Both Rice Bran and Medium Rye flour contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice Bran have 13.7 times more Fat, 23.2 times more Saturated Fat, 3.2 times more Omega 3, 11.9 times more Omega 6, 1.8 times more Fiber and 1.2 times more Protein than Medium Rye flour.
• While 5 oz of Medium Rye flour contain 1.5 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Medium Rye flour offer comparable quantities of Energy per five ounces.