Comparing Nutrients in 7 ounces Raw Enriched Short-grain White Rice VS Rye

Macros Ratio

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

Macro Nutrients

	Raw Enriched Short-grain White Rice	Rye	Recommended Dietary Allowance
Energy	24.5% 710kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.94g	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	NA	0.3% 0.22g	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	79% 30g	38g per day for Men 19-50 years
Protein	23% 13g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	45% 0.58mg	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	115% 458μg	19% 75.4μg	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	NA	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Rye	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	81% 0.73mg	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	105% 8.4mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	89.5% 2.06mg	222% 5.1mg	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	27% 189mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Rye per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Enriched Short-grain White Rice versus 7 oz of Rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Enriched Short-grain White Rice vs Rye:

• 7 ounces of Raw Enriched Short-grain White Rice have 1.8 times more Vitamin B1 and 6.1 times more Vitamin B9 than Rye.
• While 7 oz of Rye grain contain 5.2 times more Vitamin B2 and 1.7 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Rye provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• Both Raw Enriched Short-grain White Rice as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Enriched Short-grain White Rice vs Rye:

• 7 ounces of Raw Enriched Short-grain White Rice have 1.6 times more Iron than Rye.
• While 7 oz of Rye grain contain 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.
• Both Raw Enriched Short-grain White Rice and Rye contain similar levels of Selenium per seven ounces.
• 7 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rye grain contain 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 Raw Enriched Short-grain White Rice and Rye offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6