Comparing Nutrients in 5 ounces Medium Rye flour VS Dark Rye Flour

Macros Ratio

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

Macro Nutrients

	Medium Rye flour	Dark Rye Flour	Recommended Dietary Allowance
Energy	17% 495kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	3.24% 3.15g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	75% 97g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	4.5% 3.27g	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	0.23% 0.17g	0.45% 0.33g	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	% 0.085g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 1.28g	% 2.55g	g per day for Men 19-50 years
Fiber	44% 16.7g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	48.3% 0.63mg	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% 48μg	11.7% 46.8μg	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	13.5% 2.03mg	25.8% 3.87mg	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

	Medium Rye flour	Dark Rye Flour	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	88% 0.79mg	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% 3.6mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	149% 3.4mg	374% 8.6mg	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	45.6% 319mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	46.4% 25.5μg	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	28% 3.08mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.41% 15.2g	3700g per day for Men 19-50 years

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

• Dark Rye Flour contains 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 Medium Rye flour and Dark Rye Flour have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 5 oz.
• Both Medium Rye flour as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Dark Rye Flour contains 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 and 2.3 times more Zinc than Medium Rye flour.
• Both Medium Rye flour and Dark Rye Flour have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dark Rye Flour contains 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 Medium Rye flour and Dark Rye Flour have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Medium Rye flour as well as Dark Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.