Comparing Nutrients in 100 grams Enriched Semolina VS Medium Rye flour

Macros Ratio

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

Macro Nutrients

	Enriched Semolina	Medium Rye flour	Recommended Dietary Allowance
Energy	12.4% 360kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	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	2.3% 0.037g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	56% 73g	58% 75.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	31% 12g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	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	67.6% 0.81mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	10.8% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	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	45.8% 183μg	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	1.73% 0.26mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Medium Rye flour	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	54.5% 4.36mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	19.4% 136mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	11% 374mg	3400mg per day for Men 19-50 years
Selenium	163% 89.4μg	26% 14.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Medium Rye flour per 100 g

Compare the macro and micronutrient content in 100 g of Enriched Semolina 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 Enriched Semolina vs Medium Rye flour:

• 100 grams of Enriched Semolina have 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.
• While 100 g of Medium Rye flour contain 2.6 times more Vitamin B6 and 5.5 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina and Medium Rye flour provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Enriched Semolina have insufficient amounts of Vitamin E
• Both Enriched Semolina 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 Enriched Semolina vs Medium Rye flour:

• 100 grams of Enriched Semolina have 1.7 times more Iron and 6.2 times more Selenium than Medium Rye flour.
• While 100 g of Medium Rye flour contain 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.
• 100 grams of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Medium Rye flour contain 2.6 times more Omega 3, 1.5 times more Omega 6 and 3 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Medium Rye flour offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.