Comparing Nutrients in 1 pound Dark Rye Flour VS Rye

Macros Ratio

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

Macro Nutrients

	Dark Rye Flour	Rye	Recommended Dietary Allowance
Energy	51% 1474kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	7.62% 7.4g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	24% 4.08g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 311g	265% 344g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	6.13% 4.45g	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	1.44% 1.04g	0.69% 0.5g	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	% 1g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 8.16g	% 3.22g	g per day for Men 19-50 years
Fiber	284% 108g	180% 68.5g	38g per day for Men 19-50 years
Protein	129% 72g	83.8% 47g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Rye	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2mg	103% 1.33mg	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	37.4% 150μg	43% 172μg	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	82.6% 12.4mg	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Rye	Recommended Dietary Allowance
Calcium	16.8% 168mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	185% 1.66mg	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	282% 22.5mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	1196% 27.5mg	508% 11.7mg	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	323% 2263mg	215% 1506mg	700mg per day for Men 19-50 years
Potassium	96% 3252mg	68% 2313mg	3400mg per day for Men 19-50 years
Selenium	148% 81.6μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	109% 12mg	11mg per day for Men 19-50 years
Water	1.3% 48.8g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Rye per 1 lb

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

Lets compare vitamin content per 1 pound of Dark Rye Flour vs Rye:

• 1 pound of Dark Rye Flour has 1.5 times more Vitamin B6 and 3.2 times more Vitamin E than Rye.
• Both Dark Rye Flour and Rye provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K per one pound.
• Both Dark Rye Flour as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dark Rye Flour vs Rye:

• 1 pound of Dark Rye Flour has 1.5 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium and 1.9 times more Zinc than Rye.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dark Rye Flour has 1.4 times more Fat, 1.4 times more Omega 3, 1.4 times more Omega 6, 2.4 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Rye.
• Both Dark Rye Flour and Rye offer comparable quantities of Energy and Carbohydrate per one pound.