Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 7 ounces RyeVS Light Rye Flour

Macros Ratio

Protein Fat Carbs

Rye
12%
4%
84%
Light Rye Flour
11%
3%
86%
7 oz ▼

Macro Nutrients

23%671kcal
Energy
24.4%708kcal
671 kcalvs708 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
3.33%3.23g
Fat
2.72%2.64g
3.23 gvs2.64 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat
1.22%0.39g
Saturated Fat
0.93%0.3g
0.39 gvs0.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat
13.4%0.21g
Omega 3
10.3%0.16g
0.21 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3
7.7%1.3g
Omega 6
5.85%0.99g
1.3 gvs0.99 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol
116%151g
Carbohydrate
117%152g
151 gvs152 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
2.7%1.94g
Sugars
2.55%1.85g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.94 gvs1.85 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars
0.3%0.22g
Fructose
0.25%0.18g
≤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]
0.22 gvs0.18 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose
%0.32g
Glucose
%0.28g
0.32 gvs0.28 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose
%1.4g
Sucrose
%1.13g
1.4 gvs1.13 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose
79%30g
Fiber
41.8%16g
30 gvs16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
36.6%20.5g
Protein
34.8%19.5g
20.5 gvs19.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0.22%2μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
52.3%0.63mg
Vitamin B1
54.7%0.66mg
Thiamine
0.63 mgvs0.66 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
38.3%0.5mg
Vitamin B2
13.7%0.18mg
Riboflavin
0.5 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
53%8.47mg
Vitamin B3
9.92%1.6mg
Niacin, nicotinic acid, niacinamide
8.47 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
58%2.9mg
Vitamin B5
26.4%1.3mg
Pantothenic acid
2.9 mgvs1.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
45%0.58mg
Vitamin B6
35.7%0.46mg
Pyridoxine
0.58 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7
19%75.4μg
Vitamin B9
11.4%45.6μg
Folates and Folic Acid
75.4 μgvs45.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D
11.2%1.7mg
Vitamin E
11%1.65mg
Tocopherols and Tocotrienols
1.7 mgvs1.65 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E
9.76%11.7μg
Vitamin K
9.76%11.7μg
Phytomenadione or phylloquinone
11.7 μgvs11.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

4.76%47.6mg
Calcium
2.58%25.8mg
47.6 mgvs25.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium
81%0.73mg
Copper
47%0.42mg
0.73 mgvs0.42 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride
65.2%5.2mg
Iron
22.6%1.8mg
5.2 mgvs1.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron
52%218mg
Magnesium
15%63.5mg
218 mgvs63.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium
222%5.1mg
Manganese
100%2.3mg
5.1 mgvs2.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum
94%659mg
Phosphorus
37%258mg
659 mgvs258 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus
29.8%1012mg
Potassium
13%445mg
1012 mgvs445 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium
50%27.6μg
Selenium
63.5%35μg
27.6 μgvs35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium
0.26%3.97mg
Sodium
0.26%3.97mg
3.97 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium
48%5.26mg
Zinc
24%2.64mg
5.26 mgvs2.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc
0.57%21g
Water
0.61%22.6g
21 gvs22.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water
Lets compare vitamin content per 7 ounces of Rye vs Light Rye Flour:
Comparing minerals per 7 ounces for Rye vs Light Rye Flour:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: