Comparing Nutrients in 1 pound Rye VS Dark Rye Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Rye	Dark Rye Flour	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	103% 1.33mg	155% 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	43% 172μg	37.4% 150μg	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	25.7% 3.86mg	82.6% 12.4mg	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

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

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

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

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

• Dark Rye Flour contains 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 grain.

Comparison of macro-nutrients per 1 pound:

• Dark Rye Flour contains 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 grain.
• Both Rye grain and Dark Rye Flour have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Rye grain as well as Dark Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.