Comparing Nutrients in 7 ounces Rice Bran VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Energy	21.6% 627kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	42.7% 41.4g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	26% 8.28g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	5.85% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	117% 152g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	2.55% 1.85g	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	0.55% 0.4g	0.25% 0.18g	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	% 0.4g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 1.13g	g per day for Men 19-50 years
Fiber	110% 41.7g	41.8% 16g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	34.8% 19.5g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	455% 5.46mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	293% 14.7mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	621% 8.08mg	35.7% 0.46mg	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	31.3% 125μg	11.4% 45.6μg	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	65% 9.76mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Light Rye Flour	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	47% 0.42mg	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	460% 36.8mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	369% 1550mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	1226% 28mg	100% 2.3mg	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	475% 3328mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	86.7% 2947mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.61% 22.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Light Rye Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Rice Bran versus 7 oz of Light Rye Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rice Bran vs Light Rye Flour:

• 7 ounces of Rice Bran have 8.3 times more Vitamin B1, 3.2 times more Vitamin B2, 42.5 times more Vitamin B3, 11.1 times more Vitamin B5, 17.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 5.9 times more Vitamin E than Light Rye Flour.
• While 7 oz of Light Rye Flour contain 3.1 times more Vitamin K than Crude Rice Bran.
• 7 ounces of Rice Bran have insufficient amounts of Vitamin K
• Both Crude Rice Bran as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rice Bran vs Light Rye Flour:

• 7 ounces of Rice Bran have 4.4 times more Calcium, 3.4 times more Copper, 20.4 times more Iron, 24.4 times more Magnesium, 12.2 times more Manganese, 12.9 times more Phosphorus, 6.6 times more Potassium and 4.5 times more Zinc than Light Rye Flour.
• Both Rice Bran and Light Rye Flour contain similar levels of Selenium per seven ounces.
• 7 ounces of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice Bran have 15.7 times more Fat, 27.8 times more Saturated Fat, 3.8 times more Omega 3, 14.3 times more Omega 6, 2.6 times more Fiber and 1.4 times more Protein than Light Rye Flour.
• While 7 oz of Light Rye Flour contain 1.5 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Light Rye Flour offer comparable quantities of Energy per seven ounces.