Comparing Nutrients in 14 ounces Dark Rye Flour VS Rye

Macros Ratio

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

Macro Nutrients

	Dark Rye Flour	Rye	Recommended Dietary Allowance
Energy	44.5% 1290kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	6.67% 6.47g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	36.5% 0.58g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 272g	232% 301g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	5.36% 3.9g	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	0.6% 0.44g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 7.14g	% 2.8g	g per day for Men 19-50 years
Fiber	249% 94g	158% 60g	38g per day for Men 19-50 years
Protein	113% 63g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Rye	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	89.8% 1.17mg	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	37.7% 151μg	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	22.5% 3.37mg	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	Rye	Recommended Dietary Allowance
Calcium	14.7% 147mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	162% 1.46mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	1046% 24mg	445% 10.2mg	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	188% 1318mg	700mg per day for Men 19-50 years
Potassium	83.7% 2846mg	59.5% 2024mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	100% 55μg	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.15% 42.7g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Rye per 14 oz

Compare the macro and micronutrient content in 14 oz of Dark Rye Flour versus 14 oz of Rye to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Dark Rye Flour have 1.5 times more Vitamin B6 and 3.2 times more Vitamin E than Rye.
• Both Dark Rye Flour and Rye provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K per 14 ounces.
• Both Dark Rye Flour as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Dark Rye Flour have 1.5 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium and 1.9 times more Zinc than Rye.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dark Rye Flour have 1.4 times more Fat, 1.4 times more Omega 3, 1.4 times more Omega 6, 2.4 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Rye.
• Both Dark Rye Flour and Rye offer comparable quantities of Energy and Carbohydrate per 14 ounces.