Comparing Nutrients in 14 ounces Dark Rye Flour VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Dark Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Energy	44.5% 1290kcal	47.8% 1385kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	36.5% 0.58g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 272g	230% 299g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	6.02% 4.37g	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	1.26% 0.91g	0.66% 0.48g	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	% 0.87g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 7.14g	% 3.57g	g per day for Men 19-50 years
Fiber	249% 94g	123% 47g	38g per day for Men 19-50 years
Protein	113% 63g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	82% 1.06mg	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	32.7% 131μg	33.7% 135μg	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	72.2% 11mg	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Calcium	14.7% 147mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	146% 1.3mg	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	247% 19.7mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	1046% 24mg	416% 9.57mg	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	283% 1980mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	83.7% 2846mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	1.15% 42.7g	1.18% 43.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dark Rye Flour vs Medium Rye flour:

• Dark Rye Flour has 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin E than Medium Rye flour.
• Both Dark Rye Flour and Medium Rye flour have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 14 oz.
• Both Dark Rye Flour as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dark Rye Flour vs Medium Rye flour:

• Dark Rye Flour has 1.5 times more Calcium, 1.7 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 2.3 times more Zinc than Medium Rye flour.

Comparison of macro-nutrients per 14 ounces:

• Dark Rye Flour has 1.5 times more Fat, 1.5 times more Omega 3, 1.5 times more Omega 6, 2.1 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Medium Rye flour.
• Both Dark Rye Flour and Medium Rye flour have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Dark Rye Flour as well as Medium Rye flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.