Comparing Nutrients in 14 ounces Rye VS Dark Rye Flour

Macros Ratio

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

Macro Nutrients

	Rye	Dark Rye Flour	Recommended Dietary Allowance
Energy	46.3% 1341kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	6.67% 6.47g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	36.5% 0.58g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	210% 272g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	12.6% 9.17g	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	0.6% 0.44g	1.26% 0.91g	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	% 0.64g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 7.14g	g per day for Men 19-50 years
Fiber	158% 60g	249% 94g	38g per day for Men 19-50 years
Protein	73.3% 41g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Rye	Dark Rye Flour	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	89.8% 1.17mg	135% 1.76mg	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	37.7% 151μg	32.7% 131μg	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	22.5% 3.37mg	72.2% 11mg	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

	Rye	Dark Rye Flour	Recommended Dietary Allowance
Calcium	9.53% 95mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	247% 2.22mg	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	130% 10.4mg	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	1046% 24mg	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	188% 1318mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	83.7% 2846mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	130% 71.4μg	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	96% 10.5mg	182% 20mg	11mg per day for Men 19-50 years
Water	1.14% 42g	1.15% 42.7g	3700g per day for Men 19-50 years

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

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

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

• Dark Rye Flour contains 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 grain.

Comparison of macro-nutrients per 14 ounces:

• Dark Rye Flour contains 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 grain.
• Both Rye grain and Dark Rye Flour have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Rye grain as well as Dark Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.