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

Macros Ratio

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

Macro Nutrients

	Light Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Energy	56% 1619kcal	54.6% 1583kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	263% 342g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	6.9% 5g	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	0.56% 0.41g	0.75% 0.54g	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	% 0.64g	% 0.27g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 4.1g	g per day for Men 19-50 years
Fiber	95% 36.3g	141% 53.5g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	88% 49.4g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Medium 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	125% 1.5mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	49% 7.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	44.6% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	94% 1.2mg	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	26% 104μg	38.6% 154μg	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	25% 3.76mg	43.2% 6.5mg	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

	Light Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Calcium	5.9% 59mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	167% 1.5mg	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	51.6% 4.13mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	476% 11mg	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	84.2% 590mg	146% 1021mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	50% 1696mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	119% 65.3μg	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	55% 6.03mg	89.5% 9.84mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	1.34% 49.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Rye Flour VS Medium Rye flour per 1 lb

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

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

• 1 pound of Light Rye Flour has 1.4 times more Vitamin B5 than Medium Rye flour.
• While 1 lb of Medium Rye flour contains 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.
• Both Light Rye Flour and Medium Rye flour provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per one pound.
• Both Light Rye Flour as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Light Rye Flour vs Medium Rye flour:

• 1 pound of Light Rye Flour has 1.2 times more Selenium than Medium Rye flour.
• While 1 lb of Medium Rye flour contains 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.
• 1 pound of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Medium Rye flour contains 1.5 times more Fiber than Light Rye Flour.
• Both Light Rye Flour and Medium Rye flour offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Protein per one pound.