Comparing Nutrients in 5 ounces Dark Rye Flour VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Rice Flour	7%	4%	89%

Macro Nutrients

	Dark Rye Flour	Rice Flour	Recommended Dietary Allowance
Energy	16% 461kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	3.24% 3.15g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	87.4% 114g	130g per day for Men 19-50 years
Sugars	4.5% 3.27g	0.23% 0.17g	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	0.45% 0.33g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 2.55g	NA	g per day for Men 19-50 years
Fiber	88.8% 33.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Rice Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.3% 0.45mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.3% 0.63mg	47.5% 0.62mg	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	11.7% 46.8μg	1.4% 5.67μg	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	25.8% 3.87mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Rice Flour	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	20.5% 0.18mg	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	88% 7.04mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	101% 707mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Rice Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Dark Rye Flour vs Rice Flour:

• 5 ounces of Dark Rye Flour have 2.3 times more Vitamin B1, 12 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 8.3 times more Vitamin B9, 24.8 times more Vitamin E and more Vitamin K than Rice Flour.
• Both Dark Rye Flour and Rice Flour provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• Both Dark Rye Flour as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dark Rye Flour vs Rice Flour:

• 5 ounces of Dark Rye Flour have 3.7 times more Calcium, 4.3 times more Copper, 14.2 times more Iron, 4.6 times more Magnesium, 5.1 times more Manganese, 5.1 times more Phosphorus, 9.4 times more Potassium and 6.3 times more Zinc than Rice Flour.
• Both Dark Rye Flour and Rice Flour contain similar levels of Selenium per five ounces.
• 5 ounces of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Rye Flour have 1.6 times more Fat, 2.2 times more Omega 3, 2.9 times more Omega 6, 19.3 times more Sugars, 9.9 times more Fiber and 2.7 times more Protein than Rice Flour.
• Both Dark Rye Flour and Rice Flour offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Rice Flour provide inadequate amounts of Omega 6