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

Weight per 100 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Cooked Short-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	0.15% 0.15g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	NA	19.3% 7.32g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	8.74% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-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	10.5% 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	7.18% 1.15mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	11.3% 45.4μg	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 Short-grain White Rice enriched	Dark Rye Flour	Recommended Dietary Allowance
Calcium	0.077% 0.77mg	1.14% 11.4mg	1000mg per day for Men 19-50 years
Copper	6.15% 0.055mg	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% 1.12mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	1.47% 6.15mg	11.7% 49.2mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	3.63% 25.4mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	0.59% 20mg	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	2.8% 0.31mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.089% 3.3g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Cooked Short-grain White Rice enriched have 1.3 times more Vitamin B1 and 4.5 times more Vitamin B9 than Dark Rye Flour.
• While 100 kcal of Dark Rye Flour contain 6.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 3 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Dark Rye Flour provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Short-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 Short-grain White Rice enriched vs Dark Rye Flour:

• 100 kcal of Dark Rye Flour contain 3.1 times more Copper, 1.4 times more Iron, 8 times more Magnesium, 6.8 times more Manganese, 6 times more Phosphorus, 11 times more Potassium and 5 times more Zinc than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Dark Rye Flour contain similar levels of Selenium per 100 calories.
• 100 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Cooked Short-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 6.5 times more Omega 3 and 2.7 times more Protein than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Dark Rye Flour offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3
• Both Cooked Short-grain White Rice enriched as well as Dark Rye Flour provide inadequate amounts of Omega 6 in 100 calories.