Comparing Nutrients in 100 grams Light Rye Flour VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Light Rye Flour	Enriched Semolina	Recommended Dietary Allowance
Energy	12.3% 357kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	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	59% 76.7g	56% 73g	130g per day for Men 19-50 years
Sugars	1.3% 0.93g	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	0.12% 0.09g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	21% 8g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Light 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	27.6% 0.33mg	67.6% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	5.75% 23μg	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	5.53% 0.83mg	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

	Light Rye Flour	Enriched Semolina	Recommended Dietary Allowance
Calcium	1.3% 13mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	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	11.4% 0.91mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	18.6% 130mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	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	12% 1.33mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Light Rye Flour has 2.3 times more Vitamin B6 and 3.2 times more Vitamin E than Enriched Semolina.
• While Enriched Semolina contains 2.5 times more Vitamin B1, 6.3 times more Vitamin B2, 7.5 times more Vitamin B3 and 8 times more Vitamin B9 than Light Rye Flour.
• Both Light Rye Flour and Enriched Semolina have similar amounts of Vitamin B5 per 100 g.
• Both Light Rye Flour as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Light Rye Flour has 1.9 times more Manganese, 1.2 times more Potassium and 1.3 times more Zinc than Enriched Semolina.
• While Enriched Semolina contains 1.3 times more Calcium, 4.8 times more Iron, 1.5 times more Magnesium and 5.1 times more Selenium than Light Rye Flour.
• Both Light Rye Flour and Enriched Semolina have similar amounts of Copper and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Light Rye Flour has 1.3 times more Fat, 2.2 times more Omega 3, 1.3 times more Omega 6 and 2.1 times more Fiber than Enriched Semolina.
• While Enriched Semolina contains 1.3 times more Protein than Light Rye Flour.
• Both Light Rye Flour and Enriched Semolina have similar amounts of Energy and Carbohydrate per 100 g.
• Both Light Rye Flour as well as Enriched Semolina have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.