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

Macros Ratio

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

Macro Nutrients

	Medium Rye flour	Light Rye Flour	Recommended Dietary Allowance
Energy	120% 3490kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	590% 767g	130g per day for Men 19-50 years
Sugars	15% 11g	13% 9.3g	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	1.24% 0.9g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	% 9g	% 5.7g	g per day for Men 19-50 years
Fiber	311% 118g	211% 80g	38g per day for Men 19-50 years
Protein	194% 109g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Light 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	239% 2.87mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	133% 6.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	180% 2.34mg	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	57.5% 230μg	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	55.3% 8.3mg	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	Light Rye Flour	Recommended Dietary Allowance
Calcium	24% 240mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	237% 2.13mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	1049% 24mg	505% 11.6mg	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	186% 1300mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	320% 176μg	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	121% 13.3mg	11mg per day for Men 19-50 years
Water	2.96% 110g	3.1% 114g	3700g per day for Men 19-50 years

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

• Medium Rye flour has 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.
• While Light Rye Flour contains 1.4 times more Vitamin B5 than Medium Rye flour.
• Both Medium Rye flour and Light Rye Flour have similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 1 kg.
• Both Medium Rye flour as well as Light 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 Light Rye Flour:

• Medium Rye flour has 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.
• Both Medium Rye flour and Light Rye Flour have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Medium Rye flour has 1.5 times more Fiber than Light Rye Flour.
• Both Medium Rye flour and Light Rye Flour have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 1 kg.
• Both Medium Rye flour as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.