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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• Medium Rye flour has 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.
• Both Medium Rye flour and Light Rye Flour have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Medium Rye flour has 1.5 times more Fiber than Light Rye Flour.
• Both Medium Rye flour and Light Rye Flour have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 1 lb.
• Both Medium Rye flour as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.