Comparing Nutrients in 7 ounces Light Rye Flour VS Rye

Macros Ratio

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

Macro Nutrients

	Light Rye Flour	Rye	Recommended Dietary Allowance
Energy	24.4% 708kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.85% 0.99g	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	117% 152g	116% 151g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	0.25% 0.18g	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	% 0.28g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 1.4g	g per day for Men 19-50 years
Fiber	41.8% 16g	79% 30g	38g per day for Men 19-50 years
Protein	34.8% 19.5g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	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	11.4% 45.6μg	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	11% 1.65mg	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

	Light Rye Flour	Rye	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	22.6% 1.8mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	37% 258mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	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	24% 2.64mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Rye Flour VS Rye per 7 oz

Compare the macro and micronutrient content in 7 oz of Light 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 Light Rye Flour vs Rye:

• 7 oz of Rye grain contain 2.8 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Light Rye Flour.
• Both Light Rye Flour and Rye provide similar amounts of Vitamin B1, Vitamin E and Vitamin K per seven ounces.
• Both Light 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 Light Rye Flour vs Rye:

• 7 ounces of Light Rye Flour have 1.3 times more Selenium than Rye.
• While 7 oz of Rye grain contain 1.8 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 3.4 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium and 2 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 Rye grain contain 1.3 times more Omega 3, 1.3 times more Omega 6 and 1.9 times more Fiber than Light Rye Flour.
• Both Light Rye Flour and Rye offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.