Comparing Nutrients in 5 ounces Rye VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Rye	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	16.5% 479kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	9.57% 0.15g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	0.95% 0.16g	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	86.3% 112g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	26% 14.7g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Rye	Raw Enriched Short-grain 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	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	18.6% 0.24mg	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	82% 327μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	33% 0.3mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	64% 1.47mg	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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	21.3% 723mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	34% 3.76mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Raw Enriched Short-grain White Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Rye versus 5 oz of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rye vs Raw Enriched Short-grain White Rice:

• 5 ounces of Rye have 5.2 times more Vitamin B2 and 1.7 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• While 5 oz of Raw Enriched Short-grain White Rice contain 1.8 times more Vitamin B1 and 6.1 times more Vitamin B9 than Rye grain.
• Both Rye and Raw Enriched Short-grain White Rice provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• Both Rye grain as well as Raw Enriched Short-grain 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 Raw Enriched Short-grain White Rice:

• 5 ounces of Rye have 8 times more Calcium, 1.7 times more Copper, 4.8 times more Magnesium, 2.5 times more Manganese, 3.5 times more Phosphorus, 6.7 times more Potassium and 2.4 times more Zinc than Raw Enriched Short-grain White Rice.
• While 5 oz of Raw Enriched Short-grain White Rice contain 1.6 times more Iron than Rye grain.
• Both Rye and Raw Enriched Short-grain White Rice contain similar levels of Selenium per five ounces.
• 5 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rye have 4.5 times more Omega 3, 5.8 times more Omega 6, 5.4 times more Fiber and 1.6 times more Protein than Raw Enriched Short-grain White Rice.
• Both Rye and Raw Enriched Short-grain White Rice offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6