Comparing Nutrients in 100 calories Cooked Medium-grain White Rice enriched VS Dark Rye Flour

Weight per 100 calories

• Cooked Medium-grain White Rice enriched: 77g
• Dark Rye Flour: 31g

Dark Rye Flour has 2.5 times more energy per unit of mass than Cooked Medium-grain White Rice enriched, which is high in comparison to other foods. Cooked Medium-grain White Rice enriched having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Medium-grain White Rice enriched or Dark Rye Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Dark Rye Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.2% 21g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	0.098% 0.071g	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	% 0.068g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	0.61% 0.23g	19.3% 7.32g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	8.74% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.034% 0.31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.95% 0.012mg	5.94% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.82% 1.4mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.96% 0.038mg	10.5% 0.14mg	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	11% 44.6μg	2.54% 10μg	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	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Dark Rye Flour	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	1.14% 11.4mg	1000mg per day for Men 19-50 years
Copper	3.25% 0.029mg	19% 0.17mg	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	14.3% 1.15mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	11.7% 49.2mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	81% 1.87mg	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	4.07% 28.5mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	0.66% 22.3mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	10% 5.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.041% 0.62mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	1.43% 52.8g	0.089% 3.3g	3700g per day for Men 19-50 years

Cooked Medium-grain White Rice Enriched VS Dark Rye Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Medium-grain White Rice enriched or Dark Rye Flour?

Lets compare vitamin content per 100 calories of Cooked Medium-grain White Rice enriched vs Dark Rye Flour:

• 100 calories of Cooked Medium-grain White Rice enriched have 1.3 times more Vitamin B1 and 4.4 times more Vitamin B9 than Dark Rye Flour.
• While 100 kcal of Dark Rye Flour contain 6.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Dark Rye Flour provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Medium-grain White Rice enriched as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Medium-grain White Rice enriched vs Dark Rye Flour:

• 100 kcal of Dark Rye Flour contain 5.9 times more Copper, 1.3 times more Iron, 4.9 times more Magnesium, 6.4 times more Manganese, 5.4 times more Phosphorus, 9.9 times more Potassium and 4.8 times more Zinc than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Dark Rye Flour contain similar levels of Selenium per 100 calories.
• 100 calories of Cooked Medium-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Medium-grain White Rice enriched as well as Dark Rye Flour lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Dark Rye Flour contain 5.9 times more Omega 3, 31.7 times more Fiber and 2.7 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Dark Rye Flour offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Medium-grain White Rice enriched as well as Dark Rye Flour provide inadequate amounts of Omega 6 in 100 calories.