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

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Medium Rye flour	Light Rye Flour	Recommended Dietary Allowance
Energy	17% 495kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	4.18% 0.71g	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	83.6% 109g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	1.8% 1.3g	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	0.18% 0.13g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 1.28g	% 0.81g	g per day for Men 19-50 years
Fiber	44% 16.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Light Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	25.5% 0.33mg	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	8.15% 32.6μg	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	7.84% 1.18mg	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	Light Rye Flour	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	33.5% 0.3mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	149% 3.4mg	71.6% 1.65mg	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	45.6% 319mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	45.4% 25μg	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	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.44% 16g	3700g per day for Men 19-50 years

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

• Medium Rye flour has 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.7 times more Vitamin E than Light Rye Flour.
• While Light Rye Flour contains 1.4 times more Vitamin B5 than Medium Rye flour.
• Both Medium Rye flour and Light Rye Flour have similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 5 oz.
• Both Medium Rye flour as well as Light 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 Light Rye Flour:

• Medium Rye flour has 1.8 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Light Rye Flour.
• Both Medium Rye flour and Light Rye Flour have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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