Comparing Nutrients in 1 pound Enriched Semolina VS Light Rye Flour

Macros Ratio

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

Macro Nutrients

	Enriched Semolina	Light Rye Flour	Recommended Dietary Allowance
Energy	56.3% 1633kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	6.2% 6.03g	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	10.5% 0.17g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	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	254% 330g	268% 348g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	95% 36.3g	38g per day for Men 19-50 years
Protein	103% 57.5g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	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	307% 3.68mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	60.3% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	208% 830μg	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	7.86% 1.18mg	25% 3.76mg	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	Light Rye Flour	Recommended Dietary Allowance
Calcium	7.7% 77mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	247% 19.8mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	88% 617mg	84.2% 590mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	145% 80μg	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	55% 6.03mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	1.4% 51.7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Enriched Semolina has 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.
• While 1 lb of Light Rye Flour contains 2.3 times more Vitamin B6 and 3.2 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina and Light Rye Flour provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Light 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 Light Rye Flour:

• 1 pound of Enriched Semolina has 4.8 times more Iron, 1.5 times more Magnesium and 5.1 times more Selenium than Light Rye Flour.
• While 1 lb of Light Rye Flour contains 1.9 times more Manganese and 1.3 times more Zinc than Enriched Semolina.
• Both Enriched Semolina and Light Rye Flour contain similar levels of Copper, Phosphorus and Potassium per one pound.
• Both Enriched Semolina as well as Light Rye Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Semolina has 1.3 times more Protein than Light Rye Flour.
• While 1 lb of Light Rye Flour contains 2.2 times more Omega 3, 1.3 times more Omega 6 and 2.1 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Light Rye Flour offer comparable quantities of Energy and Carbohydrate per one pound.