Comparing Nutrients in 100 grams Cooked Glutinous White Rice VS Rye

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Rye	12%	4%	84%

Macro Nutrients

	Cooked Glutinous White Rice	Rye	Recommended Dietary Allowance
Energy	3.34% 97kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	6.75% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	3.88% 0.66g	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	58.4% 76g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	1.35% 0.98g	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	0.15% 0.11g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	2.63% 1g	39.7% 15g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.22mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	22.6% 0.29mg	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	0.25% 1μg	9.5% 38μg	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	0.27% 0.04mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Rye	Recommended Dietary Allowance
Calcium	0.2% 2mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	40.8% 0.37mg	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	1.75% 0.14mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	112% 2.58mg	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	1.14% 8mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	0.29% 10mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	10% 5.6μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	2.07% 76.6g	0.29% 10.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Glutinous White Rice vs Rye:

• Rye grain contains 15.8 times more Vitamin B1, 19.3 times more Vitamin B2, 14.7 times more Vitamin B3, 6.8 times more Vitamin B5, 11.3 times more Vitamin B6, 38 times more Vitamin B9, 21.3 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Glutinous White Rice vs Rye:

• Cooked Glutinous White Rice have 7.2 times more Water than Rye grain.
• While Rye grain contains 12 times more Calcium, 7.5 times more Copper, 18.8 times more Iron, 22 times more Magnesium, 9.8 times more Manganese, 41.5 times more Phosphorus, 51 times more Potassium, 2.5 times more Selenium and 6.5 times more Zinc than Cooked Glutinous White Rice.

Comparison of macro-nutrients per 100 grams:

• Rye grain contains 3.5 times more Energy, 8.6 times more Fat, 36 times more Omega 3, 10 times more Omega 6, 3.6 times more Carbohydrate, 19.6 times more Sugars, 15.1 times more Fiber and 5.1 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Rye grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.