Comparing Nutrients in 5 ounces Dark Rye Flour VS 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	16% 461kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	3.24% 3.15g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	82.2% 107g	130g per day for Men 19-50 years
Sugars	4.5% 3.27g	2.15% 1.56g	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	0.45% 0.33g	0.23% 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	% 0.31g	% 0.085g	g per day for Men 19-50 years
Sucrose	% 2.55g	% 1.28g	g per day for Men 19-50 years
Fiber	88.8% 33.7g	44% 16.7g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.3% 0.45mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.3% 0.63mg	29.2% 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	11.7% 46.8μg	12% 48μg	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	25.8% 3.87mg	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	52% 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	88% 7.04mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	149% 3.4mg	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	101% 707mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dark Rye Flour vs Medium Rye flour:

• Dark Rye Flour has 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 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 5 oz.
• Both Dark Rye Flour as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dark Rye Flour vs Medium Rye flour:

• Dark Rye Flour has 1.5 times more Calcium, 1.7 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 2.3 times more Zinc than Medium Rye flour.

Comparison of macro-nutrients per 5 ounces:

• Dark Rye Flour has 1.5 times more Fat, 1.5 times more Omega 3, 1.5 times more Omega 6, 2.1 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Medium Rye flour.
• Both Dark Rye Flour and Medium Rye flour have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Dark Rye Flour as well as Medium Rye flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.