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Comparing Nutrients in 100 calories Rice FlourVS Rye

Weight per 100 calories

Rice Flour
27.3g
Rye
29.6g

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

Which food has more nutrients per 100 calories - Rice Flour or Rye?

Macros Ratio

Protein Fat Carbs

Rice Flour
7%
4%
89%
Rye
12%
4%
84%
100 kcal ▼

Macro Nutrients

Rice Flourvs Rye
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.4%0.39g
Fat
0.5%0.48g
0.39 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.33%0.11g
Saturated Fat
0.18%0.058g
0.11 gvs0.058 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.14%0.018g
Omega 3
2%0.032g
0.018 gvs0.032 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.5%0.086g
Omega 6
1.15%0.19g
0.086 gvs0.19 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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17%22g
Carbohydrate
17.3%22.4g
22 gvs22.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.045%0.033g
Sugars
0.4%0.29g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.033 gvs0.29 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.045%0.033g
≤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 gvs0.033 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.047g
NA gvs0.047 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.21g
NA gvs0.21 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.73%0.66g
Fiber
11.8%4.47g
0.66 gvs4.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.9%1.63g
Protein
5.46%3.06g
1.63 gvs3.06 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
0.033%0.3μg
RAE, retinol activity equivalents
0 μgvs0.3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.14%0.038mg
Vitamin B1
7.8%0.093mg
Thiamine
0.038 mgvs0.093 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.44%0.006mg
Vitamin B2
5.7%0.074mg
Riboflavin
0.006 mgvs0.074 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.42%0.71mg
Vitamin B3
7.9%1.26mg
Niacin, nicotinic acid, niacinamide
0.71 mgvs1.26 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
4.48%0.22mg
Vitamin B5
8.64%0.43mg
Pantothenic acid
0.22 mgvs0.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.16%0.12mg
Vitamin B6
6.7%0.087mg
Pyridoxine
0.12 mgvs0.087 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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0.27%1.1μg
Vitamin B9
2.8%11.2μg
Folates and Folic Acid
1.1 μgvs11.2 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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0.2%0.03mg
Vitamin E
1.68%0.25mg
Tocopherols and Tocotrienols
0.03 mgvs0.25 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1.45%1.75μg
Phytomenadione or phylloquinone
0 μgvs1.75 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rice Flourvs Rye
0.27%2.73mg
Calcium
0.71%7.1mg
2.73 mgvs7.1 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.95%0.036mg
Copper
12%0.11mg
0.036 mgvs0.11 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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1.2%0.096mg
Iron
9.73%0.78mg
0.096 mgvs0.78 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.28%9.56mg
Magnesium
7.75%32.5mg
9.56 mgvs32.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.3%0.33mg
Manganese
33%0.76mg
0.33 mgvs0.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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27.6%12.4μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
12.4 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.83%26.8mg
Phosphorus
14%98mg
26.8 mgvs98 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.61%20.8mg
Potassium
4.44%151mg
20.8 mgvs151 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.5%4.13μg
Selenium
7.48%4.1μg
4.13 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.039%0.59mg
0 mgvs0.59 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2%0.22mg
Zinc
7.13%0.78mg
0.22 mgvs0.78 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.088%3.25g
Water
0.085%3.14g
3.25 gvs3.14 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Rice Flour vs Rye:
Comparing minerals per 100 calories for Rice Flour vs Rye:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Rice FlourVS 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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