Comparing Nutrients in 1 kilogram Enriched Semolina VS Rye

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Enriched Semolina	Rye	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	226% 2.94mg	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	95% 380μg	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	56.7% 8.5mg	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	Rye	Recommended Dietary Allowance
Calcium	17% 170mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	408% 3.67mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	1120% 25.8mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	1625% 894μg	253% 139μg	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	241% 26.5mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Rye per 1 kg

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

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

• 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 4.8 times more Vitamin B9 than Rye.
• While 1 kg of Rye grain contains 2.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.3 times more Vitamin E than Enriched Semolina.
• 1 kilogram of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Rye grain 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 Rye:

• 1 kilogram of Enriched Semolina has 1.7 times more Iron and 6.4 times more Selenium than Rye.
• While 1 kg of Rye grain contains 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.
• 1 kilogram of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Semolina has 1.2 times more Protein than Rye.
• While 1 kg of Rye grain contains 2.9 times more Omega 3, 1.7 times more Omega 6 and 3.9 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Rye offer comparable quantities of Energy and Carbohydrate per one kilogram.