Comparing Nutrients in 5 ounces Dark Rye Flour VS Rye

Macros Ratio

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

Macro Nutrients

	Dark Rye Flour	Rye	Recommended Dietary Allowance
Energy	16% 461kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	3.24% 3.15g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	82.7% 108g	130g per day for Men 19-50 years
Sugars	4.5% 3.27g	1.9% 1.4g	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	0.22% 0.16g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 2.55g	% 1g	g per day for Men 19-50 years
Fiber	88.8% 33.7g	56.3% 21.4g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Rye	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.3% 0.45mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.3% 0.63mg	32% 0.42mg	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	13.5% 54μg	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	8.03% 1.2mg	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	Rye	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	58% 0.52mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	159% 3.65mg	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	67.2% 471mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	36% 19.7μg	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	34% 3.76mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Rye per 5 oz

Compare the macro and micronutrient content in 5 oz of Dark Rye Flour versus 5 oz of Rye to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Dark Rye Flour have 1.5 times more Vitamin B6 and 3.2 times more Vitamin E than Rye.
• Both Dark Rye Flour and Rye provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K per five ounces.
• Both Dark Rye Flour as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Dark Rye Flour have 1.5 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium and 1.9 times more Zinc than Rye.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Rye Flour have 1.4 times more Fat, 1.4 times more Omega 3, 1.4 times more Omega 6, 2.4 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Rye.
• Both Dark Rye Flour and Rye offer comparable quantities of Energy and Carbohydrate per five ounces.