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Comparing Nutrients in 500 calories Rice BranVS Rye

Weight per 500 calories

Rice Bran
158g
Rye
148g

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

Which food has more nutrients per 500 calories - Rice Bran or Rye?

Macros Ratio

Protein Fat Carbs

Rice Bran
12%
43%
45%
Rye
12%
4%
84%
500 kcal ▼

Macro Nutrients

Rice Branvs Rye
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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34%33g
Fat
2.5%2.4g
33 gvs2.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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20.6%6.6g
Saturated Fat
0.91%0.29g
6.6 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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31.3%0.5g
Omega 3
10%0.16g
0.5 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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66.5%11.3g
Omega 6
5.73%0.97g
11.3 gvs0.97 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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60.5%78.6g
Carbohydrate
86.3%112g
78.6 gvs112 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.96%1.42g
Sugars
2%1.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.42 gvs1.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.44%0.32g
Fructose
0.22%0.16g
≤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]
0.32 gvs0.16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.32g
Glucose
%0.24g
0.32 gvs0.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.79g
Sucrose
%1.05g
0.79 gvs1.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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87.4%33.2g
Fiber
58.8%22.3g
33.2 gvs22.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.7%21g
Protein
27.3%15.3g
21 gvs15.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Rice Branvs Rye
0%0μg
Vitamin A
0.16%1.48μg
RAE, retinol activity equivalents
0 μgvs1.48 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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363%4.36mg
Vitamin B1
39%0.47mg
Thiamine
4.36 mgvs0.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34.6%0.45mg
Vitamin B2
28.6%0.37mg
Riboflavin
0.45 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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336%53.8mg
Vitamin B3
39.5%6.3mg
Niacin, nicotinic acid, niacinamide
53.8 mgvs6.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
234%11.7mg
Vitamin B5
43%2.16mg
Pantothenic acid
11.7 mgvs2.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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495%6.44mg
Vitamin B6
33.5%0.43mg
Pyridoxine
6.44 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%100μg
Vitamin B9
14%56.2μg
Folates and Folic Acid
100 μgvs56.2 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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52%7.8mg
Vitamin E
8.4%1.26mg
Tocopherols and Tocotrienols
7.8 mgvs1.26 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.5%3μg
Vitamin K
7.27%8.73μg
Phytomenadione or phylloquinone
3 μgvs8.73 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rice Branvs Rye
9%90mg
Calcium
3.55%35.5mg
90 mgvs35.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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128%1.15mg
Copper
60.3%0.54mg
1.15 mgvs0.54 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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367%29.3mg
Iron
48.6%3.9mg
29.3 mgvs3.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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294%1236mg
Magnesium
38.7%163mg
1236 mgvs163 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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978%22.5mg
Manganese
166%3.8mg
22.5 mgvs3.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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379%2653mg
Phosphorus
70%491mg
2653 mgvs491 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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69%2350mg
Potassium
22%754mg
2350 mgvs754 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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45%24.7μg
Selenium
37.4%20.6μg
24.7 μgvs20.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.9mg
Sodium
0.2%2.96mg
7.9 mgvs2.96 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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87%9.56mg
Zinc
35.6%3.92mg
9.56 mgvs3.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.7g
Water
0.42%15.7g
9.7 gvs15.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Rice Bran vs Rye:
Comparing minerals per 500 calories for Rice Bran vs Rye:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Rice BranVS Rice FlourRyeVS Rice FlourRice BranVS Dark Rye FlourRyeVS Dark Rye Flour
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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