Comparing Nutrients in 100 grams Light Rye Flour VS Medium Rye flour

Macros Ratio

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

Macro Nutrients

	Light Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Energy	12.3% 357kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	58% 75.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.93g	1.5% 1.1g	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	0.12% 0.09g	0.17% 0.12g	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	% 0.14g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.9g	g per day for Men 19-50 years
Fiber	21% 8g	31% 12g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Medium 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	27.6% 0.33mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	10.8% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	20.6% 0.27mg	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	5.75% 23μg	8.5% 34μg	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	5.53% 0.83mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Medium Rye flour	Recommended Dietary Allowance
Calcium	1.3% 13mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	36.8% 0.33mg	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	11.4% 0.91mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	105% 2.4mg	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	18.6% 130mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	11% 374mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	26% 14.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Rye Flour VS Medium Rye flour per 100 g

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

Lets compare vitamin content per 100 grams of Light Rye Flour vs Medium Rye flour:

• 100 grams of Light Rye Flour have 1.4 times more Vitamin B5 than Medium Rye flour.
• While 100 g of Medium Rye flour contain 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.
• Both Light Rye Flour and Medium Rye flour provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 100 grams.
• Both Light Rye Flour as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Light Rye Flour vs Medium Rye flour:

• 100 grams of Light Rye Flour have 1.2 times more Selenium than Medium Rye flour.
• While 100 g of Medium Rye flour contain 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.
• 100 grams of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Medium Rye flour contain 1.5 times more Fiber than Light Rye Flour.
• Both Light Rye Flour and Medium Rye flour offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Protein per 100 grams.