Comparing Nutrients in 7 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	22.2% 645kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	116% 151g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	2.7% 1.94g	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	0.63% 0.46g	0.3% 0.22g	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	% 0.44g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 1.4g	g per day for Men 19-50 years
Fiber	124% 47.2g	79% 30g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Rye	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	45% 0.58mg	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	16.4% 65.5μg	19% 75.4μg	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	36% 5.4mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Rye	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	81% 0.73mg	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	123% 9.86mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	222% 5.1mg	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	141% 990mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Rye per 7 oz

Compare the macro and micronutrient content in 7 oz of Dark Rye Flour versus 7 oz of Rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dark Rye Flour vs Rye:

• 7 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 seven ounces.
• Both Dark Rye Flour as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dark Rye Flour vs Rye:

• 7 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 7 ounces:

• 7 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 seven ounces.