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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• Medium Rye flour has 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.
• Both Medium Rye flour and Light Rye Flour have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Medium Rye flour has 1.5 times more Fiber than Light Rye Flour.
• Both Medium Rye flour and Light Rye Flour have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 7 oz.
• Both Medium Rye flour as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.