Comparing Nutrients in 5 ounces Rye VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Rye	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	16.5% 479kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	9.57% 0.15g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	23% 30g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.098% 0.071g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	56.3% 21.4g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	26% 14.7g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Rye	Cooked Glutinous White Rice	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	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	2.83% 0.037mg	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	13.5% 54μg	0.35% 1.4μg	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	8.03% 1.2mg	0.38% 0.057mg	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

	Rye	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	7.7% 0.069mg	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	46.6% 3.73mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	16% 0.37mg	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	67.2% 471mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	21.3% 723mg	0.42% 14mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	34% 3.76mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.41% 15g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Cooked Glutinous White Rice per 5 oz

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

Lets compare vitamin content per 5 ounces of Rye vs Cooked Glutinous White Rice:

• 5 ounces of Rye have 15.8 times more Vitamin B1, 19.3 times more Vitamin B2, 14.7 times more Vitamin B3, 6.8 times more Vitamin B5, 11.3 times more Vitamin B6, 38 times more Vitamin B9, 21.3 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• 5 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Rye grain as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rye vs Cooked Glutinous White Rice:

• 5 ounces of Rye have 12 times more Calcium, 7.5 times more Copper, 18.8 times more Iron, 22 times more Magnesium, 9.8 times more Manganese, 41.5 times more Phosphorus, 51 times more Potassium, 2.5 times more Selenium and 6.5 times more Zinc than Cooked Glutinous White Rice.
• While 5 oz of Cooked Glutinous White Rice contain 7.2 times more Water than Rye grain.
• 5 ounces of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rye have 3.5 times more Energy, 36 times more Omega 3, 10 times more Omega 6, 3.6 times more Carbohydrate, 15.1 times more Fiber and 5.1 times more Protein than Cooked Glutinous White Rice.
• 5 ounces of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6