Comparing Nutrients in 7 ounces Enriched Semolina VS Rye

Macros Ratio

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

Macro Nutrients

	Enriched Semolina	Rye	Recommended Dietary Allowance
Energy	24.6% 714kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	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	4.6% 0.073g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	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	111% 145g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	79% 30g	38g per day for Men 19-50 years
Protein	45% 25g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	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	134% 1.6mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	91% 363μg	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	3.44% 0.52mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Rye	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	108% 8.65mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	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	38.6% 270mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Rye per 7 oz

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

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

• 7 ounces of Enriched Semolina have 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.8 times more Vitamin B9 than Rye.
• While 7 oz of Rye grain contain 2.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.3 times more Vitamin E than Enriched Semolina.
• 7 ounces of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina 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 Enriched Semolina vs Rye:

• 7 ounces of Enriched Semolina have 1.7 times more Iron and 6.4 times more Selenium than Rye.
• While 7 oz of Rye grain contain 1.4 times more Calcium, 1.9 times more Copper, 2.3 times more Magnesium, 4.2 times more Manganese, 2.4 times more Phosphorus, 2.7 times more Potassium and 2.5 times more Zinc than Enriched Semolina.
• 7 ounces of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Semolina have 1.2 times more Protein than Rye.
• While 7 oz of Rye grain contain 2.9 times more Omega 3, 1.7 times more Omega 6 and 3.9 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Rye offer comparable quantities of Energy and Carbohydrate per seven ounces.