Comparing Nutrients in 7 ounces Rye VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Rye	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	23% 671kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	125% 162g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	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	0.3% 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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Rye	Raw Unenriched 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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	16.3% 0.21mg	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	3.47% 14μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	37.7% 0.34mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	84% 1.93mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	50% 27.6μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.56% 20.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Raw Unenriched Glutinous White Rice per 7 oz

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

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

• 7 ounces of Rye have 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 5.4 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• 7 ounces of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9
• Both Rye grain as well as Raw Unenriched 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 Raw Unenriched Glutinous White Rice:

• 7 ounces of Rye have 2.2 times more Calcium, 2.1 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 2.6 times more Manganese, 4.7 times more Phosphorus, 6.6 times more Potassium and 2.2 times more Zinc than Raw Unenriched Glutinous White Rice.
• Both Rye and Raw Unenriched Glutinous White Rice contain similar levels of Selenium per seven ounces.
• 7 ounces of Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rye have 13.5 times more Omega 3, 3.5 times more Omega 6, 5.4 times more Fiber and 1.5 times more Protein than Raw Unenriched Glutinous White Rice.
• Both Rye and Raw Unenriched Glutinous White Rice offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6