Comparing Nutrients in 5 ounces Enriched Semolina VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Enriched Semolina	Light Rye Flour	Recommended Dietary Allowance
Energy	17.6% 510kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.28% 0.56g	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	79.4% 103g	83.6% 109g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	30% 11.3g	38g per day for Men 19-50 years
Protein	32% 18g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	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	96% 1.15mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	65% 259μg	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	2.46% 0.37mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Light Rye Flour	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	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	77.3% 6.2mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	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	27.5% 193mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Light Rye Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Enriched Semolina vs Light Rye Flour:

• 5 ounces of Enriched Semolina have 2.5 times more Vitamin B1, 6.3 times more Vitamin B2, 7.5 times more Vitamin B3 and 8 times more Vitamin B9 than Light Rye Flour.
• While 5 oz of Light Rye Flour contain 2.3 times more Vitamin B6 and 3.2 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina and Light Rye Flour provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enriched Semolina vs Light Rye Flour:

• 5 ounces of Enriched Semolina have 4.8 times more Iron, 1.5 times more Magnesium and 5.1 times more Selenium than Light Rye Flour.
• While 5 oz of Light Rye Flour contain 1.9 times more Manganese and 1.3 times more Zinc than Enriched Semolina.
• Both Enriched Semolina and Light Rye Flour contain similar levels of Copper, Phosphorus and Potassium per five ounces.
• Both Enriched Semolina as well as Light Rye Flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Semolina have 1.3 times more Protein than Light Rye Flour.
• While 5 oz of Light Rye Flour contain 2.2 times more Omega 3, 1.3 times more Omega 6 and 2.1 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Light Rye Flour offer comparable quantities of Energy and Carbohydrate per five ounces.