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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Dark Rye Flour contains 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 Medium Rye flour and Dark Rye Flour have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 1 kg.
• Both Medium Rye flour as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Dark Rye Flour contains 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 and 2.3 times more Zinc than Medium Rye flour.
• Both Medium Rye flour and Dark Rye Flour have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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