Comparing Nutrients in 100 grams Light Rye Flour VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Rice Flour	7%	4%	89%

Macro Nutrients

	Light Rye Flour	Rice Flour	Recommended Dietary Allowance
Energy	12.3% 357kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	61.6% 80g	130g per day for Men 19-50 years
Sugars	1.3% 0.93g	0.17% 0.12g	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	0.12% 0.09g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	21% 8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	33.5% 0.44mg	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	5.75% 23μg	1% 4μg	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	5.53% 0.83mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Rice Flour	Recommended Dietary Allowance
Calcium	1.3% 13mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	14.4% 0.13mg	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	11.4% 0.91mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.6% 130mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Rye Flour VS Rice Flour per 100 g

Compare the macro and micronutrient content in 100 g of Light Rye Flour versus 100 g of Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Light Rye Flour vs Rice Flour:

• 100 grams of Light Rye Flour have 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 5.8 times more Vitamin B9, 7.5 times more Vitamin E and more Vitamin K than Rice Flour.
• While 100 g of Unenriched White Rice Flour contain 3.2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Light Rye Flour.
• Both Light Rye Flour and Rice Flour provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• Both Light Rye Flour as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Light Rye Flour vs Rice Flour:

• 100 grams of Light Rye Flour have 1.6 times more Copper, 2.6 times more Iron, 1.3 times more Phosphorus, 2.9 times more Potassium and 1.7 times more Zinc than Rice Flour.
• Both Light Rye Flour and Rice Flour contain similar levels of Magnesium, Manganese and Selenium per 100 grams.
• Both Light Rye Flour as well as Unenriched White Rice Flour lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Light Rye Flour have 1.2 times more Omega 3, 1.6 times more Omega 6, 3.3 times more Fiber and 1.7 times more Protein than Rice Flour.
• Both Light Rye Flour and Rice Flour offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Rice Flour provide inadequate amounts of Omega 6