Nutrients in 1 kilogram of Rye

Rye grain (Secale cereale L.).

raw whole

Macros Ratio

Protein Fat Carbs

12%

84%

1 kg ▼

Macro Nutrients

Rye

Energy3380 kcal

117%

Rye grain has 3380 kcal of Energy per 1 kilogram, which is 117% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat16.3 g

17%

Rye grain has 16.3 g of Fat per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.97 g

6.16%

Rye grain has 1.97 g of Saturated Fat per 1 kilogram, which is 6.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.08 g

67.5%

Rye grain has 1.08 g of Omega 3 per 1 kilogram, which is 67.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 66.6 g

38.8%

Rye grain has 6.59 g of Omega 6 per 1 kilogram, which is 38.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Rye grain has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate759 g

584%

Rye grain has 758.6 g of Carbohydrate per 1 kilogram, which is 584% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.8 g

13.5%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Rye grain has 9.8 g of Sugars per 1 kilogram, which is 13.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.1 g

1.5%

≤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 1.1 g of Fructose per 1 kilogram, which is 1.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.6 g

Rye grain has 1.6 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose7.1 g

Rye grain has 7.1 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber151 g

397%

Rye grain has 151 g of Fiber per 1 kilogram, which is 397% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein103 g

185%

Rye grain has 103.4 g of Protein per 1 kilogram, which is 185% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rye

Vitamin A10 μg

1.1%

RAE, retinol activity equivalents

Rye grain has 10 μg of Vitamin A per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.16 mg

263%

Thiamine

Rye grain has 3.16 mg of Vitamin B1 per 1 kilogram, which is 263% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.5 mg

193%

Riboflavin

Rye grain has 2.51 mg of Vitamin B2 per 1 kilogram, which is 193% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B342.7 mg

267%

Niacin, nicotinic acid, niacinamide

Rye grain has 42.7 mg of Vitamin B3 per 1 kilogram, which is 267% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B514.6 mg

292%

Pantothenic acid

Rye grain has 14.6 mg of Vitamin B5 per 1 kilogram, which is 292% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.94 mg

226%

Pyridoxine

Rye grain has 2.94 mg of Vitamin B6 per 1 kilogram, which is 226% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9380 μg

95%

Folates and Folic Acid

Rye grain has 380 μg of Vitamin B9 per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Rye grain has 0 μg of Vitamin B12 per 1 kilogram, 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

Ascorbic acid

Rye grain has 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Rye grain has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.5 mg

56.7%

Tocopherols and Tocotrienols

Rye grain has 8.5 mg of Vitamin E per 1 kilogram, which is 56.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K59 μg

49%

Phytomenadione or phylloquinone

Rye grain has 59 μg of Vitamin K per 1 kilogram, which is 49% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rye

Calcium240 mg

24%

Rye grain has 240 mg of Calcium per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.67 mg

408%

Rye grain has 3.67 mg of Copper per 1 kilogram, which is 408% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron26.3 mg

329%

Rye grain has 26.3 mg of Iron per 1 kilogram, which is 329% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1100 mg

262%

Rye grain has 1100 mg of Magnesium per 1 kilogram, which is 262% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese25.8 mg

1120%

Rye grain has 25.77 mg of Manganese per 1 kilogram, which is 1120% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus3320 mg

474%

Rye grain has 3320 mg of Phosphorus per 1 kilogram, which is 474% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5100 mg

150%

Rye grain has 5100 mg of Potassium per 1 kilogram, which is 150% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium139 μg

253%

Rye grain has 139 μg of Selenium per 1 kilogram, which is 253% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.33%

Rye grain has 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc26.5 mg

241%

Rye grain has 26.5 mg of Zinc per 1 kilogram, which is 241% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water106 g

2.86%

Rye grain has 106 g of Water per 1 kilogram, which is 2.86% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Rye grain:

1 kilogram of Rye has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin E and Vitamin K.
While 1 kilogram of product has trace amounts of Vitamin A, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Rye grain:

1 kilogram of Rye has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It is an excellent source of Calcium.
The product has trace amounts of Sodium.

Macronutrients in 1 kilogram of Rye grain:

1 kilogram of Rye has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3 and Omega 6.
It also has a good amount of Fat and Sugars.
This cereal has some Saturated Fat.
While 1 kilogram of product has trace amounts of Fructose, it has no Glucose and Sucrose.

Compare Rye grain with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Rye

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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