Comparing Nutrients in 300 calories Medium Rye flour VS Light Rye Flour

Weight per 300 calories

• Medium Rye flour: 86g
• Light Rye Flour: 84g

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

Which food has more nutrients per 300 calories - Medium Rye flour or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	5.27% 0.084g	4.36% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	1.08% 0.78g	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	0.14% 0.1g	0.1% 0.076g	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	% 0.052g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0.48g	g per day for Men 19-50 years
Fiber	26.7% 10g	17.7% 6.72g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	14.7% 8.25g	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	20.6% 0.25mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	5.8% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.28% 1.5mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.46% 0.42mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	15% 0.2mg	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	7.3% 29.2μg	4.83% 19.3μg	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	8.2% 1.23mg	4.65% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.23% 5.07μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Light Rye Flour	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	20% 0.18mg	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	27.3% 2.2mg	9.56% 0.76mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	42.5% 0.98mg	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	27.6% 193mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	5.54% 188mg	3400mg per day for Men 19-50 years
Selenium	22.5% 12.4μg	27% 14.8μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.43g	0.26% 9.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories 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 1.8 times more Vitamin E than Light Rye Flour.
• While Light Rye Flour contains 1.3 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 300 kcal.
• Both Medium Rye flour as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Medium Rye flour vs Light Rye Flour:

• Medium Rye flour has 1.6 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Light Rye Flour.
• Both Medium Rye flour and Light Rye Flour have similar amounts of Selenium per 300 kcal.
• Both Medium Rye flour as well as Light Rye Flour have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Medium Rye flour has 1.2 times more Omega 3, 1.2 times more Omega 6 and 1.5 times more Fiber than Light Rye Flour.
• Both Medium Rye flour and Light Rye Flour have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Medium Rye flour as well as Light Rye Flour have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.