Comparing Nutrients in 14 ounces Rye VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Rye	Light Rye Flour	Recommended Dietary Allowance
Energy	46.3% 1341kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	6.67% 6.47g	5.44% 5.28g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	234% 304g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	5.1% 3.7g	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	0.49% 0.36g	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	% 0.56g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 2.26g	g per day for Men 19-50 years
Fiber	158% 60g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	73.3% 41g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Rye	Light 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	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.8% 1.17mg	71.4% 0.93mg	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	23% 91μg	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	22% 3.3mg	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	Light Rye Flour	Recommended Dietary Allowance
Calcium	9.53% 95mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	94% 0.85mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	201% 4.6mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	127% 70μg	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	48% 5.28mg	11mg per day for Men 19-50 years
Water	1.14% 42g	1.22% 45.2g	3700g per day for Men 19-50 years

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

• Rye grain has 2.8 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Light Rye Flour.
• Both Rye grain and Light Rye Flour have similar amounts of Vitamin B1, Vitamin E and Vitamin K per 14 oz.
• Both Rye grain as well as Light 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 Light Rye Flour:

• Rye grain has 1.8 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 3.4 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Light Rye Flour.
• While Light Rye Flour contains 1.3 times more Selenium than Rye grain.

Comparison of macro-nutrients per 14 ounces:

• Rye grain has 1.2 times more Fat, 1.3 times more Omega 3, 1.3 times more Omega 6 and 1.9 times more Fiber than Light Rye Flour.
• Both Rye grain and Light Rye Flour have similar amounts of Energy, Carbohydrate, Sugars and Protein per 14 oz.
• Both Rye grain as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.