Comparing Nutrients in 100 grams Dark Rye Flour VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Dark Rye Flour	Enriched Semolina	Recommended Dietary Allowance
Energy	11.2% 325kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	56% 73g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.32% 0.23g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	62.6% 24g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	28.4% 16g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	67.6% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	7.92% 0.1mg	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	8.25% 33μg	45.8% 183μg	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	18% 2.73mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Enriched Semolina	Recommended Dietary Allowance
Calcium	3.7% 37mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	21% 0.19mg	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	62% 4.97mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	27% 0.62mg	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	71.3% 499mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Enriched Semolina per 100 g

Compare the macro and micronutrient content in 100 g of Dark Rye Flour versus 100 g of Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dark Rye Flour vs Enriched Semolina:

• 100 grams of Dark Rye Flour have 2.5 times more Vitamin B5, 4.3 times more Vitamin B6 and 10.5 times more Vitamin E than Enriched Semolina.
• While 100 g of Enriched Semolina contain 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 5.5 times more Vitamin B9 than Dark Rye Flour.
• 100 grams of Enriched Semolina have insufficient amounts of Vitamin E
• Both Dark Rye Flour as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dark Rye Flour vs Enriched Semolina:

• 100 grams of Dark Rye Flour have 2.2 times more Calcium, 3 times more Copper, 3.4 times more Magnesium, 9.8 times more Manganese, 3.7 times more Phosphorus, 3.9 times more Potassium and 4.8 times more Zinc than Enriched Semolina.
• While 100 g of Enriched Semolina contain 5 times more Selenium than Dark Rye Flour.
• Both Dark Rye Flour and Enriched Semolina contain similar levels of Iron per 100 grams.
• 100 grams of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Rye Flour have 2.1 times more Fat, 4 times more Omega 3, 2.3 times more Omega 6, 6.1 times more Fiber and 1.3 times more Protein than Enriched Semolina.
• Both Dark Rye Flour and Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 100 grams.