Comparing Nutrients in 5 ounces Medium Rye flour VS Rye

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Rye	12%	4%	84%

Macro Nutrients

	Medium Rye flour	Rye	Recommended Dietary Allowance
Energy	17% 495kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	82.2% 107g	82.7% 108g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.23% 0.17g	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	% 0.085g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 1.28g	% 1g	g per day for Men 19-50 years
Fiber	44% 16.7g	56.3% 21.4g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Rye	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	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	12% 48μg	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	13.5% 2.03mg	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

	Medium Rye flour	Rye	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	45% 3.6mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	149% 3.4mg	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	45.6% 319mg	67.2% 471mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	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	28% 3.08mg	34% 3.76mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Rye per 5 oz

Compare the macro and micronutrient content in 5 oz of Medium 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 Medium Rye flour vs Rye:

• 5 ounces of Medium Rye flour have 1.7 times more Vitamin E than Rye.
• While 5 oz of Rye grain contain 2.2 times more Vitamin B2, 2.5 times more Vitamin B3 and 3 times more Vitamin B5 than Medium Rye flour.
• Both Medium Rye flour and Rye provide similar amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin K per five ounces.
• Both Medium 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 Medium Rye flour vs Rye:

• 5 oz of Rye grain contain 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Medium Rye flour.
• Both Medium Rye flour and Rye contain similar levels of Calcium, Copper, Iron, Manganese, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Rye grain contain 1.3 times more Fiber than Medium Rye flour.
• Both Medium Rye flour and Rye offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Protein per five ounces.