Comparing Nutrients in 1 kilogram Light Rye Flour VS Medium Rye flour

Macros Ratio

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

Macro Nutrients

	Light Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Energy	123% 3570kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	35% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	580% 754g	130g per day for Men 19-50 years
Sugars	13% 9.3g	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	1.24% 0.9g	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	% 1.4g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 9g	g per day for Men 19-50 years
Fiber	211% 80g	311% 118g	38g per day for Men 19-50 years
Protein	175% 98g	194% 109g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	239% 2.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.65mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	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	57.5% 230μg	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	55.3% 8.3mg	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

	Light Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Calcium	13% 130mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	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	114% 9.1mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	505% 11.6mg	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	186% 1300mg	321% 2250mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	320% 176μg	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	121% 13.3mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	3.1% 114g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Rye Flour VS Medium Rye flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Light Rye Flour versus 1 kg of Medium Rye flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Light Rye Flour vs Medium Rye flour:

• 1 kilogram of Light Rye Flour has 1.4 times more Vitamin B5 than Medium Rye flour.
• While 1 kg of Medium Rye flour contains 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.7 times more Vitamin E than Light Rye Flour.
• Both Light Rye Flour and Medium Rye flour provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per one kilogram.
• Both Light Rye Flour as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Light Rye Flour vs Medium Rye flour:

• 1 kilogram of Light Rye Flour has 1.2 times more Selenium than Medium Rye flour.
• While 1 kg of Medium Rye flour contains 1.8 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Light Rye Flour.
• 1 kilogram of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Medium Rye flour contains 1.5 times more Fiber than Light Rye Flour.
• Both Light Rye Flour and Medium Rye flour offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Protein per one kilogram.