Comparing Nutrients in 1 pound Light Rye Flour VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Light Rye Flour	Enriched Semolina	Recommended Dietary Allowance
Energy	56% 1619kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	254% 330g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Enriched Semolina	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	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	36% 0.47mg	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	208% 830μg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Enriched Semolina	Recommended Dietary Allowance
Calcium	5.9% 59mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	95% 0.86mg	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	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	122% 2.8mg	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	84.2% 590mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	737% 406μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	1.55% 57.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Light Rye Flour vs Enriched Semolina:

• Light Rye Flour has 2.3 times more Vitamin B6 and 3.2 times more Vitamin E than Enriched Semolina.
• While Enriched Semolina contains 2.5 times more Vitamin B1, 6.3 times more Vitamin B2, 7.5 times more Vitamin B3 and 8 times more Vitamin B9 than Light Rye Flour.
• Both Light Rye Flour and Enriched Semolina have similar amounts of Vitamin B5 per 1 lb.
• Both Light Rye Flour as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Light Rye Flour vs Enriched Semolina:

• Light Rye Flour has 1.9 times more Manganese, 1.2 times more Potassium and 1.3 times more Zinc than Enriched Semolina.
• While Enriched Semolina contains 1.3 times more Calcium, 4.8 times more Iron, 1.5 times more Magnesium and 5.1 times more Selenium than Light Rye Flour.
• Both Light Rye Flour and Enriched Semolina have similar amounts of Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Light Rye Flour has 1.3 times more Fat, 2.2 times more Omega 3, 1.3 times more Omega 6 and 2.1 times more Fiber than Enriched Semolina.
• While Enriched Semolina contains 1.3 times more Protein than Light Rye Flour.
• Both Light Rye Flour and Enriched Semolina have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Light Rye Flour as well as Enriched Semolina have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.