Comparing Nutrients in 100 calories Dark Rye Flour VS Raw Enriched Short-grain White Rice

Weight per 100 calories

• Dark Rye Flour: 31g
• Raw Enriched Short-grain White Rice: 28g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Dark Rye Flour	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	17% 22g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	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	0.098% 0.071g	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	% 0.068g	NA	g per day for Men 19-50 years
Sucrose	% 0.55g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.32g	2.06% 0.78g	38g per day for Men 19-50 years
Protein	8.74% 4.9g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0.034% 0.31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	3.67% 0.048mg	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	2.54% 10μg	16% 64.5μg	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	5.6% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	1.14% 11.4mg	0.084% 0.84mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	6.5% 0.059mg	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	19% 1.53mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49.2mg	1.53% 6.42mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	12.6% 0.29mg	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	22% 154mg	3.8% 26.5mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	0.62% 21.2mg	3400mg per day for Men 19-50 years
Selenium	10% 5.54μg	7.67% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.041% 0.62mg	0.019% 0.28mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.1% 3.7g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Dark Rye Flour have 5.8 times more Vitamin B2, 1.2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• While 100 kcal of Raw Enriched Short-grain White Rice contain 1.6 times more Vitamin B1 and 6.4 times more Vitamin B9 than Dark Rye Flour.
• Both Dark Rye Flour and Raw Enriched Short-grain White Rice provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin B2
• Both Dark Rye Flour as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dark Rye Flour vs Raw Enriched Short-grain White Rice:

• 100 calories of Dark Rye Flour have 2.9 times more Copper, 1.3 times more Iron, 7.7 times more Magnesium, 6.4 times more Manganese, 5.8 times more Phosphorus, 10.4 times more Potassium, 1.3 times more Selenium and 5 times more Zinc than Raw Enriched Short-grain White Rice.
• 100 calories of Raw Enriched Short-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Dark Rye Flour as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dark Rye Flour have 6.7 times more Omega 3, 9.4 times more Fiber and 2.7 times more Protein than Raw Enriched Short-grain White Rice.
• Both Dark Rye Flour and Raw Enriched Short-grain White Rice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• Both Dark Rye Flour as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 6 in 100 calories.