Comparing Nutrients in 100 grams Cooked Medium-grain White Rice enriched VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Medium Rye flour	Recommended Dietary Allowance
Energy	4.5% 130kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	58% 75.4g	130g per day for Men 19-50 years
Sugars	NA	1.5% 1.1g	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	0.17% 0.12g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	31% 12g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	10.8% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	20.6% 0.27mg	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	14.5% 58μg	8.5% 34μg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Medium Rye flour	Recommended Dietary Allowance
Calcium	0.3% 3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	36.8% 0.33mg	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	18.6% 1.5mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	105% 2.4mg	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	5.3% 37mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	0.85% 29mg	11% 374mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	26% 14.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	1.85% 68.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Medium Rye flour per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Medium-grain White Rice enriched versus 100 g of Medium Rye flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Medium-grain White Rice enriched vs Medium Rye flour:

• 100 grams of Cooked Medium-grain White Rice enriched have 1.7 times more Vitamin B9 than Medium Rye flour.
• While 100 g of Medium Rye flour contain 1.7 times more Vitamin B1, 7.1 times more Vitamin B2 and 5.4 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Medium Rye flour provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Medium-grain White Rice enriched as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Medium-grain White Rice enriched vs Medium Rye flour:

• 100 g of Medium Rye flour contain 8 times more Calcium, 8.7 times more Copper, 1.7 times more Iron, 4.8 times more Magnesium, 6.4 times more Manganese, 6.1 times more Phosphorus, 12.9 times more Potassium, 1.9 times more Selenium and 5.2 times more Zinc than Cooked Medium-grain White Rice enriched.
• 100 grams of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Medium Rye flour contain 2.7 times more Energy, 9.8 times more Omega 3, 13 times more Omega 6, 2.6 times more Carbohydrate, 39.3 times more Fiber and 4.6 times more Protein than Cooked Medium-grain White Rice enriched.
• 100 grams of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber