Comparing Nutrients in 7 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	23% 671kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	32% 42g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	0.14% 0.099g	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	0.3% 0.22g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	79% 30g	5.22% 2g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Rye	Cooked Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	3.97% 0.052mg	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	19% 75.4μg	0.5% 2μg	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	11.2% 1.7mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	11% 0.097mg	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	65.2% 5.2mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	22.6% 0.52mg	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	94% 659mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	50% 27.6μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.57% 21g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Cooked Glutinous White Rice per 7 oz

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

Lets compare vitamin content per 7 ounces of Rye vs Cooked Glutinous White Rice:

• 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Rye vs Cooked Glutinous White Rice:

• 7 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 7 oz of Cooked Glutinous White Rice contain 7.2 times more Water than Rye grain.
• 7 ounces of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6