Comparing Nutrients in 1 kilogram 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	112% 3250kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	35% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	580% 754g	130g per day for Men 19-50 years
Sugars	32% 23g	15% 11g	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	3.17% 2.3g	1.66% 1.2g	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	% 2.2g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 18g	% 9g	g per day for Men 19-50 years
Fiber	626% 238g	311% 118g	38g per day for Men 19-50 years
Protein	284% 159g	194% 109g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	239% 2.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	206% 2.68mg	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	82.5% 330μg	85% 340μg	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	182% 27.3mg	95% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Calcium	37% 370mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	368% 3.3mg	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	621% 49.7mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	2636% 60.6mg	1049% 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	713% 4990mg	321% 2250mg	700mg per day for Men 19-50 years
Potassium	211% 7170mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	262% 144μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	2.9% 108g	2.96% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Dark Rye Flour as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Dark Rye Flour as well as Medium Rye flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.