Comparing Nutrients in 1 pound Light Rye Flour VS Rye

Macros Ratio

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

Macro Nutrients

	Light Rye Flour	Rye	Recommended Dietary Allowance
Energy	56% 1619kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	7.62% 7.4g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	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	268% 348g	265% 344g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	0.56% 0.41g	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	% 0.64g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 3.22g	g per day for Men 19-50 years
Fiber	95% 36.3g	180% 68.5g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	83.8% 47g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	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	26% 104μg	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	25% 3.76mg	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

	Light Rye Flour	Rye	Recommended Dietary Allowance
Calcium	5.9% 59mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	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	51.6% 4.13mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	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	84.2% 590mg	215% 1506mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	68% 2313mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	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	55% 6.03mg	109% 12mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Rye Flour VS Rye per 1 lb

Compare the macro and micronutrient content in 1 lb of Light 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 Light Rye Flour vs Rye:

• 1 lb of Rye grain contains 2.8 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Light Rye Flour.
• Both Light Rye Flour and Rye provide similar amounts of Vitamin B1, Vitamin E and Vitamin K per one pound.
• Both Light 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 Light Rye Flour vs Rye:

• 1 pound of Light Rye Flour has 1.3 times more Selenium than Rye.
• While 1 lb of Rye grain contains 1.8 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 3.4 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium and 2 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 Rye grain contains 1.3 times more Omega 3, 1.3 times more Omega 6 and 1.9 times more Fiber than Light Rye Flour.
• Both Light Rye Flour and Rye offer comparable quantities of Energy, Carbohydrate and Protein per one pound.