Comparing Nutrients in 500 calories Rice FlourVS Rye

Weight per 500 calories

Rice Flour

137g

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 Flour or Rye?

Macros Ratio

Protein Fat Carbs

Rice Flour

89%

Rye

12%

84%

500 kcal ▼

Macro Nutrients

Rice Flourvs 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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2%1.94g

Fat

2.5%2.4g

1.94 gvs2.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.65%0.53g

Saturated Fat

0.91%0.29g

0.53 gvs0.29 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.72%0.092g

Omega 3

10%0.16g

0.092 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.5%0.43g

Omega 6

5.73%0.97g

0.43 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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84.2%109g

Carbohydrate

86.3%112g

109 gvs112 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.23%0.16g

Sugars

2%1.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.16 gvs1.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvs0.16 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.24g

NA gvs0.24 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.05g

NA gvs1.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.63%3.28g

Fiber

58.8%22.3g

3.28 gvs22.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.5%8.13g

Protein

27.3%15.3g

8.13 gvs15.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rice Flourvs 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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15.7%0.19mg

Vitamin B1

39%0.47mg

Thiamine

0.19 mgvs0.47 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.2%0.029mg

Vitamin B2

28.6%0.37mg

Riboflavin

0.029 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22%3.54mg

Vitamin B3

39.5%6.3mg

Niacin, nicotinic acid, niacinamide

3.54 mgvs6.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.4%1.1mg

Vitamin B5

43%2.16mg

Pantothenic acid

1.1 mgvs2.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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46%0.6mg

Vitamin B6

33.5%0.43mg

Pyridoxine

0.6 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.37%5.46μg

Vitamin B9

14%56.2μg

Folates and Folic Acid

5.46 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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1%0.15mg

Vitamin E

8.4%1.26mg

Tocopherols and Tocotrienols

0.15 mgvs1.26 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

7.27%8.73μg

Phytomenadione or phylloquinone

0 μgvs8.73 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rice Flourvs Rye

1.37%13.7mg

Calcium

3.55%35.5mg

13.7 mgvs35.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.7%0.18mg

Copper

60.3%0.54mg

0.18 mgvs0.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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5.98%0.48mg

Iron

48.6%3.9mg

0.48 mgvs3.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.4%48mg

Magnesium

38.7%163mg

48 mgvs163 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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71.3%1.64mg

Manganese

166%3.8mg

1.64 mgvs3.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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138%62μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

62 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19%134mg

Phosphorus

70%491mg

134 mgvs491 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.05%104mg

Potassium

22%754mg

104 mgvs754 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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37.5%20.6μg

Selenium

37.4%20.6μg

20.6 μgvs20.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.2%2.96mg

0 mgvs2.96 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.94%1.1mg

Zinc

35.6%3.92mg

1.1 mgvs3.92 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16.2g

Water

0.42%15.7g

16.2 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 Flour vs Rye:

Unenriched White Rice Flour has 1.4 times more Vitamin B6 than Rye grain.
While Rye grain contains 2.5 times more Vitamin B1, 12.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 10.3 times more Vitamin B9, 8.4 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
Both Unenriched White Rice Flour as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rice Flour vs Rye:

Rye grain contains 3.1 times more Copper, 8.1 times more Iron, 3.4 times more Magnesium, 2.3 times more Manganese, 3.7 times more Phosphorus, 7.3 times more Potassium and 3.6 times more Zinc than Unenriched White Rice Flour.
Both Unenriched White Rice Flour and Rye grain have similar amounts of Selenium per 500 kcal.
Both Unenriched White Rice Flour as well as Rye grain have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Rye grain contains 1.7 times more Omega 3, 2.3 times more Omega 6, 6.8 times more Fiber and 1.9 times more Protein than Unenriched White Rice Flour.
Both Unenriched White Rice Flour and Rye grain have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Unenriched White Rice Flour as well as Rye grain have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rice FlourVS Dark Rye FlourRyeVS Dark Rye Flour

Compare Foods

Comparing Nutrients in 500 calories Rice FlourVS Rye

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: