Comparing Nutrients in 500 calories Dark Rye Flour VS Medium Rye flour

Weight per 500 calories

• Dark Rye Flour: 154g
• Medium Rye flour: 143g

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

Which food has more nutrients per 500 calories - Dark Rye Flour or Medium Rye flour?

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Dark Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	2.25% 2.18g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	8.78% 0.14g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	83% 108g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	2.17% 1.58g	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	0.49% 0.35g	0.24% 0.17g	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	% 0.34g	% 0.086g	g per day for Men 19-50 years
Sucrose	% 2.77g	% 1.3g	g per day for Men 19-50 years
Fiber	96% 36.6g	44.5% 17g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	29.5% 0.38mg	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	12.7% 50.8μg	12% 48.7μg	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	28% 4.2mg	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.08μg	7.04% 8.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Calcium	5.7% 57mg	3.44% 34.4mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	52.7% 0.47mg	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	96% 7.65mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	405% 9.33mg	150% 3.46mg	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	110% 768mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	32.4% 1103mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.08mg	0.19% 2.87mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.42% 15.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dark Rye Flour vs Medium Rye flour:

• Dark Rye Flour has 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.1 times more Vitamin E than Medium Rye flour.
• Both Dark Rye Flour and Medium Rye flour have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 500 kcal.
• Both Dark Rye Flour as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dark Rye Flour vs Medium Rye flour:

• Dark Rye Flour has 1.7 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 2.7 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Selenium and 2.5 times more Zinc than Medium Rye flour.

Comparison of macro-nutrients per 500 calories:

• Dark Rye Flour has 1.6 times more Omega 3, 1.6 times more Omega 6, 2.2 times more Fiber and 1.6 times more Protein than Medium Rye flour.
• Both Dark Rye Flour and Medium Rye flour have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dark Rye Flour as well as Medium Rye flour have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.