Comparing Nutrients in 7 ounces Light Rye Flour VS Medium Rye flour

Macros Ratio

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

Macro Nutrients

	Light Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Energy	24.4% 708kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.85% 0.99g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	115% 150g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	3% 2.2g	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	0.25% 0.18g	0.33% 0.24g	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	% 0.28g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 1.8g	g per day for Men 19-50 years
Fiber	41.8% 16g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	34.8% 19.5g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Medium 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	54.7% 0.66mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	41% 0.53mg	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	11.4% 45.6μg	17% 67.5μg	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	11% 1.65mg	19% 2.84mg	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

	Light Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	73% 0.66mg	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	22.6% 1.8mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	208% 4.8mg	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	37% 258mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	52% 28.6μg	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	24% 2.64mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	0.59% 21.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Rye Flour VS Medium Rye flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Light Rye Flour vs Medium Rye flour:

• 7 ounces of Light Rye Flour have 1.4 times more Vitamin B5 than Medium Rye flour.
• While 7 oz of Medium Rye flour contain 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.
• Both Light Rye Flour and Medium Rye flour provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per seven ounces.
• Both Light Rye Flour as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Light Rye Flour vs Medium Rye flour:

• 7 ounces of Light Rye Flour have 1.2 times more Selenium than Medium Rye flour.
• While 7 oz of Medium Rye flour contain 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.
• 7 ounces of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Medium Rye flour contain 1.5 times more Fiber than Light Rye Flour.
• Both Light Rye Flour and Medium Rye flour offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Protein per seven ounces.