Comparing Nutrients in 500 calories Medium Rye flour VS Enriched Semolina

Weight per 500 calories

• Medium Rye flour: 143g
• Enriched Semolina: 139g

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

Which food has more nutrients per 500 calories - Medium Rye flour or Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Medium Rye flour	Enriched Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.18g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	8.78% 0.14g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	78% 101g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	NA	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	0.24% 0.17g	NA	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	% 0.086g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	44.5% 17g	14.3% 5.4g	38g per day for Men 19-50 years
Protein	28% 15.6g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	11% 0.14mg	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% 48.7μg	63.5% 254μg	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	13.7% 2.05mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.04% 8.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Enriched Semolina	Recommended Dietary Allowance
Calcium	3.44% 34.4mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	29% 0.26mg	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	45.5% 3.64mg	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	15.5% 65.3mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	37.4% 0.86mg	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	46% 322mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.87mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.48% 17.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Medium Rye flour vs Enriched Semolina:

• Medium Rye flour has 2.7 times more Vitamin B6 and 5.7 times more Vitamin E than Enriched Semolina.
• While Enriched Semolina contains 2.7 times more Vitamin B1, 4.9 times more Vitamin B2, 3.4 times more Vitamin B3 and 5.2 times more Vitamin B9 than Medium Rye flour.
• Both Medium Rye flour and Enriched Semolina have similar amounts of Vitamin B5 per 500 kcal.
• Both Medium Rye flour as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Medium Rye flour vs Enriched Semolina:

• Medium Rye flour has 1.8 times more Copper, 1.4 times more Magnesium, 4 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Enriched Semolina.
• While Enriched Semolina contains 1.7 times more Iron and 6 times more Selenium than Medium Rye flour.
• Both Medium Rye flour as well as Enriched Semolina have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Medium Rye flour has 2.7 times more Omega 3, 1.6 times more Omega 6 and 3.1 times more Fiber than Enriched Semolina.
• Both Medium Rye flour and Enriched Semolina have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Medium Rye flour as well as Enriched Semolina have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.