Comparing Nutrients in 100 grams Medium Rye flour VS Enriched Semolina

Macros Ratio

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

Macro Nutrients

	Medium Rye flour	Enriched Semolina	Recommended Dietary Allowance
Energy	12% 349kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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	58% 75.4g	56% 73g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0.17% 0.12g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	31% 12g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	19.4% 11g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Medium 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	24% 0.29mg	67.6% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.73mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	8.5% 34μg	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	9.53% 1.43mg	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

	Medium Rye flour	Enriched Semolina	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	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	31.8% 2.54mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	32% 225mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	11% 374mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	26% 14.4μg	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	19.7% 2.17mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Medium Rye flour vs Enriched Semolina:

• Medium Rye flour has 2.6 times more Vitamin B6 and 5.5 times more Vitamin E than Enriched Semolina.
• While Enriched Semolina contains 2.8 times more Vitamin B1, 5 times more Vitamin B2, 3.5 times more Vitamin B3 and 5.4 times more Vitamin B9 than Medium Rye flour.
• Both Medium Rye flour and Enriched Semolina have similar amounts of Vitamin B5 per 100 g.
• Both Medium 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 Medium Rye flour vs Enriched Semolina:

• Medium Rye flour has 1.4 times more Calcium, 1.8 times more Copper, 1.3 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 2.1 times more Zinc than Enriched Semolina.
• While Enriched Semolina contains 1.7 times more Iron and 6.2 times more Selenium than Medium Rye flour.

Comparison of macro-nutrients per 100 grams:

• Medium Rye flour has 1.4 times more Fat, 2.6 times more Omega 3, 1.5 times more Omega 6 and 3 times more Fiber than Enriched Semolina.
• Both Medium Rye flour and Enriched Semolina have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Medium Rye flour as well as Enriched Semolina have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.