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Comparing Nutrients in 5 ounces Dark Rye FlourVS Light Rye Flour

Macros Ratio

Protein Fat Carbs

Dark Rye Flour
18%
6%
76%
Light Rye Flour
11%
3%
86%
5 oz ▼

Macro Nutrients

16%461kcal
Energy
17.4%506kcal
461 kcalvs506 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.24%3.15g
Fat
1.94%1.9g
3.15 gvs1.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.38g
Saturated Fat
0.66%0.21g
0.38 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13%0.21g
Omega 3
7.35%0.12g
0.21 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.5%1.27g
Omega 6
4.18%0.71g
1.27 gvs0.71 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75%97g
Carbohydrate
83.6%109g
97 gvs109 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.5%3.27g
Sugars
1.8%1.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.27 gvs1.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.45%0.33g
Fructose
0.18%0.13g
≤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]
0.33 gvs0.13 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.31g
Glucose
%0.2g
0.31 gvs0.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.55g
Sucrose
%0.81g
2.55 gvs0.81 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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88.8%33.7g
Fiber
30%11.3g
33.7 gvs11.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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40.3%22.6g
Protein
25%14g
22.6 gvs14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.16%1.4μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.4 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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37.3%0.45mg
Vitamin B1
39%0.47mg
Thiamine
0.45 mgvs0.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.4%0.36mg
Vitamin B2
9.8%0.13mg
Riboflavin
0.36 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.05mg
Vitamin B3
7.1%1.13mg
Niacin, nicotinic acid, niacinamide
6.05 mgvs1.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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41.4%2.07mg
Vitamin B5
19%0.94mg
Pantothenic acid
2.07 mgvs0.94 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48.3%0.63mg
Vitamin B6
25.5%0.33mg
Pyridoxine
0.63 mgvs0.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.7%46.8μg
Vitamin B9
8.15%32.6μg
Folates and Folic Acid
46.8 μgvs32.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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25.8%3.87mg
Vitamin E
7.84%1.18mg
Tocopherols and Tocotrienols
3.87 mgvs1.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.97%8.36μg
Vitamin K
6.97%8.36μg
Phytomenadione or phylloquinone
8.36 μgvs8.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.24%52.4mg
Calcium
1.84%18.4mg
52.4 mgvs18.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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88%0.79mg
Copper
33.5%0.3mg
0.79 mgvs0.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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88%7.04mg
Iron
16%1.3mg
7.04 mgvs1.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54%227mg
Magnesium
10.8%45.4mg
227 mgvs45.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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374%8.6mg
Manganese
71.6%1.65mg
8.6 mgvs1.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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101%707mg
Phosphorus
26.3%184mg
707 mgvs184 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30%1016mg
Potassium
9.34%318mg
1016 mgvs318 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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46.4%25.5μg
Selenium
45.4%25μg
25.5 μgvs25 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.19%2.83mg
Sodium
0.19%2.83mg
2.83 mgvs2.83 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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65%7.14mg
Zinc
17%1.9mg
7.14 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.41%15.2g
Water
0.44%16g
15.2 gvs16 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Dark Rye Flour vs Light Rye Flour:
Comparing minerals per 5 ounces for Dark Rye Flour vs Light Rye Flour:
Comparison of macro-nutrients per 5 ounces:



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