Comparing Nutrients in 1 pound Enriched Semolina VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Enriched Semolina	Dark Rye Flour	Recommended Dietary Allowance
Energy	56.3% 1633kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	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	254% 330g	239% 311g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 8.16g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	284% 108g	38g per day for Men 19-50 years
Protein	103% 57.5g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Dark Rye Flour	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	307% 3.68mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	208% 830μg	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	7.86% 1.18mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Dark Rye Flour	Recommended Dietary Allowance
Calcium	7.7% 77mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	247% 19.8mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	88% 617mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	208% 23mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Dark Rye Flour per 1 lb

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

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

• 1 pound of Enriched Semolina has 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 5.5 times more Vitamin B9 than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 2.5 times more Vitamin B5, 4.3 times more Vitamin B6 and 10.5 times more Vitamin E than Enriched Semolina.
• 1 pound of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Enriched Semolina has 5 times more Selenium than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 2.2 times more Calcium, 3 times more Copper, 3.4 times more Magnesium, 9.8 times more Manganese, 3.7 times more Phosphorus, 3.9 times more Potassium and 4.8 times more Zinc than Enriched Semolina.
• Both Enriched Semolina and Dark Rye Flour contain similar levels of Iron per one pound.
• 1 pound of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dark Rye Flour contains 2.1 times more Fat, 4 times more Omega 3, 2.3 times more Omega 6, 6.1 times more Fiber and 1.3 times more Protein than Enriched Semolina.
• Both Enriched Semolina and Dark Rye Flour offer comparable quantities of Energy and Carbohydrate per one pound.