Comparing Nutrients in 300 calories Light Rye Flour VS Dark Rye Flour

Weight per 300 calories

• Light Rye Flour: 84g
• Dark Rye Flour: 92g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Light Rye Flour or Dark Rye Flour?

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Light Rye Flour	Dark Rye Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4.36% 0.07g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.4g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	2.94% 2.13g	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	0.1% 0.076g	0.29% 0.21g	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	% 0.12g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 1.66g	g per day for Men 19-50 years
Fiber	17.7% 6.72g	58% 22g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.1% 0.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.076mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	24.6% 3.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	31.5% 0.41mg	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	4.83% 19.3μg	7.6% 30.5μg	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	4.65% 0.7mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	4.54% 5.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Dark Rye Flour	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	57.4% 0.52mg	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	9.56% 0.76mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	243% 5.6mg	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	15.6% 109mg	66% 461mg	700mg per day for Men 19-50 years
Potassium	5.54% 188mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	27% 14.8μg	30.2% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.12% 1.85mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.26% 9.58g	0.27% 9.92g	3700g per day for Men 19-50 years

Light Rye Flour VS Dark Rye Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Light Rye Flour or Dark Rye Flour?

Lets compare vitamin content per 300 calories of Light Rye Flour vs Dark Rye Flour:

• 300 kcal of Dark Rye Flour contain 3.1 times more Vitamin B2, 5.9 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.6 times more Vitamin E than Light Rye Flour.
• Both Light Rye Flour and Dark Rye Flour provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Light Rye Flour have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Light Rye Flour as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Light Rye Flour vs Dark Rye Flour:

• 300 kcal of Dark Rye Flour contain 2.9 times more Copper, 6 times more Iron, 5.5 times more Magnesium, 5.7 times more Manganese, 4.2 times more Phosphorus, 3.5 times more Potassium and 4.2 times more Zinc than Light Rye Flour.
• Both Light Rye Flour and Dark Rye Flour contain similar levels of Selenium per 300 calories.
• 300 calories of Light Rye Flour lack sufficient amounts of Potassium
• Both Light Rye Flour as well as Dark Rye Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dark Rye Flour contain 1.9 times more Omega 3, 3.3 times more Fiber and 1.8 times more Protein than Light Rye Flour.
• Both Light Rye Flour and Dark Rye Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Light Rye Flour provide inadequate amounts of Omega 3
• Both Light Rye Flour as well as Dark Rye Flour provide inadequate amounts of Omega 6 in 300 calories.