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Nutrients in 14 ounces of Rye

Rye grain (Secale cereale L.).

Macros Ratio

Protein Fat Carbs
12%
4%
84%
14 oz ▼

Macro Nutrients

Rye
Energy1341 kcal
46.3%
Rye grain has 1341.49834 kcal of Energy per 14 ounces, which is 46.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat6.47 g
6.67%
Rye grain has 6.4693559 g of Fat per 14 ounces, which is 6.67% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.78 g
2.44%
Rye grain has 0.78187921 g of Saturated Fat per 14 ounces, which is 2.44% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.43 g
26.8%
Rye grain has 0.42864444 g of Omega 3 per 14 ounces, which is 26.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.6 g
15.4%
Rye grain has 2.61552487 g of Omega 6 per 14 ounces, which is 15.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Rye grain 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
Carbohydrate301 g
232%
Rye grain has 301.0830298 g of Carbohydrate per 14 ounces, which is 232% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.9 g
5.36%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Rye grain has 3.8895514 g of Sugars per 14 ounces, which is 5.36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.44 g
0.6%
≤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]
Rye grain has 0.4365823 g of Fructose per 14 ounces, which is 0.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.64 g
%
Rye grain has 0.6350288 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.8 g
%
Rye grain has 2.8179403 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber60 g
158%
Rye grain has 59.930843 g of Fiber per 14 ounces, which is 158% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein41 g
73.3%
Rye grain has 41.0387362 g of Protein per 14 ounces, which is 73.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rye
Vitamin A3.97 μg
0.44%
RAE, retinol activity equivalents
Rye grain has 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.25 mg
105%
Thiamine
Rye grain has 1.25418188 mg of Vitamin B1 per 14 ounces, which is 105% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21 mg
76.6%
Riboflavin
Rye grain has 0.99620143 mg of Vitamin B2 per 14 ounces, which is 76.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317 mg
106%
Niacin, nicotinic acid, niacinamide
Rye grain has 16.9473311 mg of Vitamin B3 per 14 ounces, which is 106% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.8 mg
116%
Pantothenic acid
Rye grain has 5.7946378 mg of Vitamin B5 per 14 ounces, which is 116% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.17 mg
89.8%
Pyridoxine
Rye grain has 1.16686542 mg of Vitamin B6 per 14 ounces, which is 89.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9151 μg
37.7%
Folates and Folic Acid
Rye grain has 150.81934 μg of Vitamin B9 per 14 ounces, which is 37.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Rye grain 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
Rye grain 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
Rye grain 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 E3.37 mg
22.5%
Tocopherols and Tocotrienols
Rye grain has 3.3735905 mg of Vitamin E per 14 ounces, which is 22.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K23.4 μg
19.5%
Phytomenadione or phylloquinone
Rye grain 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

Rye
Calcium95 mg
9.53%
Rye grain 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
Copper1.46 mg
162%
Rye grain has 1.45659731 mg of Copper per 14 ounces, which is 162% 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
Iron10.4 mg
130%
Rye grain has 10.4382859 mg of Iron per 14 ounces, which is 130% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium437 mg
104%
Rye grain has 436.5823 mg of Magnesium per 14 ounces, which is 104% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese10.2 mg
445%
Rye grain has 10.22793261 mg of Manganese per 14 ounces, which is 445% 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
Phosphorus1318 mg
188%
Rye grain has 1317.68476 mg of Phosphorus per 14 ounces, which is 188% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2024 mg
59.5%
Rye grain has 2024.1543 mg of Potassium per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium55 μg
100%
Rye grain has 55.168127 μg of Selenium per 14 ounces, which is 100% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.94 mg
0.53%
Rye grain 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
Zinc10.5 mg
96%
Rye grain has 10.5176645 mg of Zinc per 14 ounces, which is 96% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water42 g
1.14%
Rye grain has 42.070658 g of Water per 14 ounces, which is 1.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Rye grain:
Minerals in 14 ounces of Rye grain:
Macronutrients in 14 ounces of Rye grain:



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