Comparing Nutrients in 1 kilogram Rye VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Rye	Enriched Semolina	Recommended Dietary Allowance
Energy	117% 3380kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	38.8% 6.6g	23% 3.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	560% 728g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	NA	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	1.5% 1.1g	NA	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	397% 151g	103% 39g	38g per day for Men 19-50 years
Protein	185% 103g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Rye	Enriched Semolina	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	676% 8.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	439% 5.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	374% 60mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	226% 2.94mg	79.2% 1.03mg	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	95% 380μg	458% 1830μg	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	56.7% 8.5mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Enriched Semolina	Recommended Dietary Allowance
Calcium	24% 240mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	210% 1.9mg	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	329% 26.3mg	545% 43.6mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	1120% 25.8mg	269% 6.2mg	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	474% 3320mg	194% 1360mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	1625% 894μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	241% 26.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	2.86% 106g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Enriched Semolina per 1 kg

Compare the macro and micronutrient content in 1 kg of Rye versus 1 kg of Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rye vs Enriched Semolina:

• 1 kilogram of Rye has 2.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.3 times more Vitamin E than Enriched Semolina.
• While 1 kg of Enriched Semolina contains 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.8 times more Vitamin B9 than Rye grain.
• 1 kilogram of Enriched Semolina have insufficient amounts of Vitamin E
• Both Rye grain as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rye vs Enriched Semolina:

• 1 kilogram of Rye has 1.4 times more Calcium, 1.9 times more Copper, 2.3 times more Magnesium, 4.2 times more Manganese, 2.4 times more Phosphorus, 2.7 times more Potassium and 2.5 times more Zinc than Enriched Semolina.
• While 1 kg of Enriched Semolina contains 1.7 times more Iron and 6.4 times more Selenium than Rye grain.
• 1 kilogram of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rye has 2.9 times more Omega 3, 1.7 times more Omega 6 and 3.9 times more Fiber than Enriched Semolina.
• Both Rye and Enriched Semolina offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.