Comparing Nutrients in 5 ounces Medium Rye flour VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Rice Flour	7%	4%	89%

Macro Nutrients

	Medium Rye flour	Rice Flour	Recommended Dietary Allowance
Energy	17% 495kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	82.2% 107g	87.4% 114g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.23% 0.17g	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	% 0.085g	NA	g per day for Men 19-50 years
Sucrose	% 1.28g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	12% 48μg	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	13.5% 2.03mg	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

	Medium Rye flour	Rice Flour	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	45% 3.6mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	149% 3.4mg	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	45.6% 319mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	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	28% 3.08mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.46% 17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Medium 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 Medium Rye flour vs Rice Flour:

• 5 ounces of Medium Rye flour have 2.1 times more Vitamin B1, 5.4 times more Vitamin B2, 8.5 times more Vitamin B9, 13 times more Vitamin E and more Vitamin K than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Medium Rye flour.
• 5 ounces of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• Both Medium 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 Medium Rye flour vs Rice Flour:

• 5 ounces of Medium Rye flour have 2.4 times more Calcium, 2.5 times more Copper, 7.3 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 4.9 times more Potassium and 2.7 times more Zinc than Rice Flour.
• Both Medium 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 Medium Rye flour have 1.5 times more Omega 3, 1.9 times more Omega 6, 4.9 times more Fiber and 1.8 times more Protein than Rice Flour.
• Both Medium 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