Comparing Nutrients in 300 calories Rye VS Medium Rye flour

Weight per 300 calories

• Rye: 88.8g
• Medium Rye flour: 86g

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

Discover which food has more nutrients per 300 calories - Rye or Medium Rye flour?

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Rye	Medium Rye flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	5.27% 0.084g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.58g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	50% 65g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	1.3% 0.95g	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	0.13% 0.098g	0.14% 0.1g	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	% 0.14g	% 0.052g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 0.77g	g per day for Men 19-50 years
Fiber	35.3% 13.4g	26.7% 10g	38g per day for Men 19-50 years
Protein	16.4% 9.18g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	Rye	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	0.099% 0.89μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	7.54% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	9.28% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	8.46% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17.7% 0.23mg	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	8.43% 33.7μg	7.3% 29.2μg	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	5.03% 0.75mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.36% 5.24μg	4.23% 5.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Medium Rye flour	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.06% 20.6mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	31.6% 0.28mg	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	29% 2.33mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	23.2% 98mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	90% 2.07mg	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	42% 295mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	13.3% 453mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	22.5% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.78mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.35mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.25% 9.43g	3700g per day for Men 19-50 years

Rye VS Medium Rye Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rye or Medium Rye flour?

Lets compare vitamin content per 300 calories of Rye vs Medium Rye flour:

• 300 calories of Rye have 2.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 3.1 times more Vitamin B5 than Medium Rye flour.
• While 300 kcal of Medium Rye flour contain 1.6 times more Vitamin E than Rye grain.
• Both Rye and Medium Rye flour provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Rye have insufficient amounts of Vitamin E
• Both Rye grain as well as Medium 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 Rye vs Medium Rye flour:

• 300 calories of Rye have 1.8 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Medium Rye flour.
• Both Rye and Medium Rye flour contain similar levels of Copper, Iron, Manganese and Selenium per 300 calories.
• Both Rye grain as well as Medium Rye flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rye have 1.3 times more Fiber than Medium Rye flour.
• Both Rye and Medium Rye flour offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Rye grain as well as Medium Rye flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.