Comparing Nutrients in 7 ounces Rye VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Rye	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	23% 671kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	NA	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	51.7% 67.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Rye	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	7.02% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	3.36% 0.044mg	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	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	10.6% 0.095mg	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	9.67% 0.77mg	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	38.7% 0.89mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	50% 27.6μg	NA	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	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Chinese restaurant steamed white Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Rye versus 7 oz of Chinese restaurant steamed white Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rye vs Chinese restaurant steamed white Rice:

• 7 ounces of Rye have 19.8 times more Vitamin B1, 16.7 times more Vitamin B2, 7.5 times more Vitamin B3, 13.4 times more Vitamin B6 and 7.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 7 ounces of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 7 ounces for Rye vs Chinese restaurant steamed white Rice:

• 7 ounces of Rye have 4.8 times more Calcium, 7.6 times more Copper, 6.7 times more Iron, 22 times more Magnesium, 5.8 times more Manganese, 10.1 times more Phosphorus, 25.5 times more Potassium and 3.9 times more Zinc than Chinese restaurant steamed white Rice.
• 7 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rye have 2.2 times more Energy, 2.2 times more Carbohydrate, 16.8 times more Fiber and 3.2 times more Protein than Chinese restaurant steamed white Rice.