Comparing Nutrients in 7 ounces Medium Rye flour VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Medium Rye flour	Enriched Semolina	Recommended Dietary Allowance
Energy	24% 693kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.15% 2.1g	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	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	111% 145g	130g per day for Men 19-50 years
Sugars	3% 2.2g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	61.6% 23.4g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Enriched Semolina	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	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	15.7% 0.2mg	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	91% 363μg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Enriched Semolina	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	41.7% 0.38mg	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	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	53.4% 1.23mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	323% 177μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Enriched Semolina per 7 oz

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

Lets compare vitamin content per 7 ounces of Medium Rye flour vs Enriched Semolina:

• 7 ounces of Medium Rye flour have 2.6 times more Vitamin B6 and 5.5 times more Vitamin E than Enriched Semolina.
• While 7 oz of Enriched Semolina contain 2.8 times more Vitamin B1, 5 times more Vitamin B2, 3.5 times more Vitamin B3 and 5.4 times more Vitamin B9 than Medium Rye flour.
• Both Medium Rye flour and Enriched Semolina provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Enriched Semolina have insufficient amounts of Vitamin E
• Both Medium Rye flour as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Medium Rye flour vs Enriched Semolina:

• 7 ounces of Medium Rye flour have 1.4 times more Calcium, 1.8 times more Copper, 1.3 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 2.1 times more Zinc than Enriched Semolina.
• While 7 oz of Enriched Semolina contain 1.7 times more Iron and 6.2 times more Selenium than Medium Rye flour.
• 7 ounces of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Medium Rye flour have 2.6 times more Omega 3, 1.5 times more Omega 6 and 3 times more Fiber than Enriched Semolina.
• Both Medium Rye flour and Enriched Semolina offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.