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Nutrients in 14 ounces of Medium Rye flour

Rye flour, medium.

Macros Ratio

Protein Fat Carbs
12%
4%
84%
14 oz ▼

Macro Nutrients

Medium Rye flour
Energy1385 kcal
47.8%
Medium Rye flour has 1385.15657 kcal of Energy per 14 ounces, which is 47.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat6.03 g
6.2%
Medium Rye flour has 6.0327736 g of Fat per 14 ounces, which is 6.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.71 g
2.23%
Medium Rye flour has 0.7144074 g of Saturated Fat per 14 ounces, which is 2.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.39 g
24.3%
Medium Rye flour has 0.38895514 g of Omega 3 per 14 ounces, which is 24.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.37 g
14%
Medium Rye flour has 2.37342014 g of Omega 6 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Medium Rye flour has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate299 g
230%
Medium Rye flour has 299.3763899 g of Carbohydrate per 14 ounces, which is 230% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.37 g
6.02%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Medium Rye flour has 4.365823 g of Sugars per 14 ounces, which is 6.02% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.48 g
0.66%
≤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]
Medium Rye flour has 0.4762716 g of Fructose per 14 ounces, which is 0.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.24 g
%
Medium Rye flour has 0.2381358 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose3.57 g
%
Medium Rye flour has 3.572037 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber47 g
123%
Medium Rye flour has 46.833374 g of Fiber per 14 ounces, which is 123% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein43 g
77%
Medium Rye flour has 43.1819584 g of Protein per 14 ounces, which is 77% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Medium Rye flour
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Medium Rye flour has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.14 mg
95%
Thiamine
Medium Rye flour has 1.13908291 mg of Vitamin B1 per 14 ounces, which is 95% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg
35%
Riboflavin
Medium Rye flour has 0.45245802 mg of Vitamin B2 per 14 ounces, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.85 mg
43%
Niacin, nicotinic acid, niacinamide
Medium Rye flour has 6.85434211 mg of Vitamin B3 per 14 ounces, which is 43% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.95 mg
39%
Pantothenic acid
Medium Rye flour has 1.95271356 mg of Vitamin B5 per 14 ounces, which is 39% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.06 mg
82%
Pyridoxine
Medium Rye flour has 1.06367324 mg of Vitamin B6 per 14 ounces, which is 82% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9135 μg
33.7%
Folates and Folic Acid
Medium Rye flour has 134.94362 μg of Vitamin B9 per 14 ounces, which is 33.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Medium Rye flour has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Medium Rye flour has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Medium Rye flour has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.68 mg
38%
Tocopherols and Tocotrienols
Medium Rye flour has 5.6755699 mg of Vitamin E per 14 ounces, which is 38% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K23.4 μg
19.5%
Phytomenadione or phylloquinone
Medium Rye flour has 23.416687 μg of Vitamin K per 14 ounces, which is 19.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Medium Rye flour
Calcium95 mg
9.53%
Medium Rye flour has 95.25432 mg of Calcium per 14 ounces, which is 9.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.3 mg
146%
Medium Rye flour has 1.31371583 mg of Copper per 14 ounces, which is 146% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron10 mg
126%
Medium Rye flour has 10.0810822 mg of Iron per 14 ounces, which is 126% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium250 mg
59.5%
Medium Rye flour has 250.04259 mg of Magnesium per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese9.57 mg
416%
Medium Rye flour has 9.57305916 mg of Manganese per 14 ounces, which is 416% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus893 mg
128%
Medium Rye flour has 893.00925 mg of Phosphorus per 14 ounces, which is 128% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1484 mg
43.7%
Medium Rye flour has 1484.37982 mg of Potassium per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium57 μg
104%
Medium Rye flour has 57.152592 μg of Selenium per 14 ounces, which is 104% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.94 mg
0.53%
Medium Rye flour has 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc8.6 mg
78.3%
Medium Rye flour has 8.6125781 mg of Zinc per 14 ounces, which is 78.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water43.5 g
1.18%
Medium Rye flour has 43.5391621 g of Water per 14 ounces, which is 1.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Medium Rye flour:
Minerals in 14 ounces of Medium Rye flour:
Macronutrients in 14 ounces of Medium Rye flour:



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