Comparing Nutrients in 5 ounces Cooked Medium-grain White Rice enriched VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Dark Rye Flour	Recommended Dietary Allowance
Energy	6.35% 184kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.24% 3.15g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	75% 97g	130g per day for Men 19-50 years
Sugars	NA	4.5% 3.27g	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	0.45% 0.33g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 2.55g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	48.3% 0.63mg	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	20.6% 82.2μg	11.7% 46.8μg	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	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Dark Rye Flour	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	88% 0.79mg	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	26.4% 2.1mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	374% 8.6mg	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	7.5% 52.4mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	2.63% 97g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Dark Rye Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Medium-grain White Rice enriched versus 5 oz of Dark Rye Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Medium-grain White Rice enriched vs Dark Rye Flour:

• 5 ounces of Cooked Medium-grain White Rice enriched have 1.8 times more Vitamin B9 than Dark Rye Flour.
• While 5 oz of Dark Rye Flour contain 1.9 times more Vitamin B1, 15.7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.6 times more Vitamin B5 and 8.9 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• 5 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Medium-grain White Rice enriched as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Medium-grain White Rice enriched vs Dark Rye Flour:

• 5 oz of Dark Rye Flour contain 12.3 times more Calcium, 14.7 times more Copper, 3.3 times more Iron, 12.3 times more Magnesium, 16.1 times more Manganese, 13.5 times more Phosphorus, 24.7 times more Potassium, 2.4 times more Selenium and 12 times more Zinc than Cooked Medium-grain White Rice enriched.
• 5 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dark Rye Flour contain 2.5 times more Energy, 10.6 times more Fat, 14.7 times more Omega 3, 19.5 times more Omega 6, 2.4 times more Carbohydrate, 79.3 times more Fiber and 6.7 times more Protein than Cooked Medium-grain White Rice enriched.
• 5 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber