Comparing Nutrients in 1 kilogram Enriched Semolina VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Enriched Semolina	Dark Rye Flour	Recommended Dietary Allowance
Energy	124% 3600kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	528% 686g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	103% 39g	626% 238g	38g per day for Men 19-50 years
Protein	226% 127g	284% 159g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	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	676% 8.1mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	439% 5.7mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	374% 60mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	458% 1830μg	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	17.3% 2.6mg	182% 27.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Dark Rye Flour	Recommended Dietary Allowance
Calcium	17% 170mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	545% 43.6mg	621% 49.7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	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	194% 1360mg	713% 4990mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	211% 7170mg	3400mg per day for Men 19-50 years
Selenium	1625% 894μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	458% 50.4mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Dark Rye Flour per 1 kg

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

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

• 1 kilogram of Enriched Semolina has 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 5.5 times more Vitamin B9 than Dark Rye Flour.
• While 1 kg of Dark Rye Flour contains 2.5 times more Vitamin B5, 4.3 times more Vitamin B6 and 10.5 times more Vitamin E than Enriched Semolina.
• 1 kilogram of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched Semolina vs Dark Rye Flour:

• 1 kilogram of Enriched Semolina has 5 times more Selenium than Dark Rye Flour.
• While 1 kg of Dark Rye Flour contains 2.2 times more Calcium, 3 times more Copper, 3.4 times more Magnesium, 9.8 times more Manganese, 3.7 times more Phosphorus, 3.9 times more Potassium and 4.8 times more Zinc than Enriched Semolina.
• Both Enriched Semolina and Dark Rye Flour contain similar levels of Iron per one kilogram.
• 1 kilogram of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dark Rye Flour contains 2.1 times more Fat, 4 times more Omega 3, 2.3 times more Omega 6, 6.1 times more Fiber and 1.3 times more Protein than Enriched Semolina.
• Both Enriched Semolina and Dark Rye Flour offer comparable quantities of Energy and Carbohydrate per one kilogram.