Nutrients in 1 pound of Rye

Rye grain (Secale cereale L.).

raw whole

Macros Ratio

Protein Fat Carbs

12%

84%

1 lb ▼

Macro Nutrients

Rye

Energy1533 kcal

53%

Rye grain has 1533.14096 kcal of Energy per 1 pound, which is 53% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.4 g

7.62%

Rye grain has 7.3935496 g of Fat per 1 pound, which is 7.62% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.89 g

2.8%

Rye grain has 0.89357624 g of Saturated Fat per 1 pound, which is 2.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.49 g

30.6%

Rye grain has 0.48987936 g of Omega 3 per 1 pound, which is 30.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63 g

17.6%

Rye grain has 2.98917128 g of Omega 6 per 1 pound, which is 17.6% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate344 g

265%

Rye grain has 344.0948912 g of Carbohydrate per 1 pound, which is 265% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.45 g

6.13%

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

Rye grain has 4.4452016 g of Sugars per 1 pound, which is 6.13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.5 g

0.69%

≤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 0.4989512 g of Fructose per 1 pound, which is 0.69% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.73 g

Rye grain has 0.7257472 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.22 g

Rye grain has 3.2205032 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber68.5 g

180%

Rye grain has 68.492392 g of Fiber per 1 pound, which is 180% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein47 g

83.8%

Rye grain has 46.9014128 g of Protein per 1 pound, which is 83.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rye

Vitamin A4.54 μg

0.5%

RAE, retinol activity equivalents

Rye grain has 4.53592 μg of Vitamin A per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.43 mg

119%

Thiamine

Rye grain has 1.43335072 mg of Vitamin B1 per 1 pound, which is 119% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.14 mg

87.6%

Riboflavin

Rye grain has 1.13851592 mg of Vitamin B2 per 1 pound, which is 87.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B319.4 mg

121%

Niacin, nicotinic acid, niacinamide

Rye grain has 19.3683784 mg of Vitamin B3 per 1 pound, which is 121% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.62 mg

132%

Pantothenic acid

Rye grain has 6.6224432 mg of Vitamin B5 per 1 pound, which is 132% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.33 mg

103%

Pyridoxine

Rye grain has 1.33356048 mg of Vitamin B6 per 1 pound, which is 103% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9172 μg

43%

Folates and Folic Acid

Rye grain has 172.36496 μg of Vitamin B9 per 1 pound, which is 43% 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 pound, 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 pound, 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.86 mg

25.7%

Tocopherols and Tocotrienols

Rye grain has 3.855532 mg of Vitamin E per 1 pound, which is 25.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K26.8 μg

22.3%

Phytomenadione or phylloquinone

Rye grain has 26.761928 μg of Vitamin K per 1 pound, which is 22.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rye

Calcium109 mg

11%

Rye grain has 108.86208 mg of Calcium per 1 pound, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.66 mg

185%

Rye grain has 1.66468264 mg of Copper per 1 pound, which is 185% 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

Iron12 mg

149%

Rye grain has 11.9294696 mg of Iron per 1 pound, which is 149% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium499 mg

119%

Rye grain has 498.9512 mg of Magnesium per 1 pound, which is 119% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese11.7 mg

508%

Rye grain has 11.68906584 mg of Manganese per 1 pound, which is 508% 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

Phosphorus1506 mg

215%

Rye grain has 1505.92544 mg of Phosphorus per 1 pound, which is 215% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2313 mg

68%

Rye grain has 2313.3192 mg of Potassium per 1 pound, which is 68% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium63 μg

115%

Rye grain has 63.049288 μg of Selenium per 1 pound, which is 115% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.07 mg

0.6%

Rye grain has 9.07184 mg of Sodium per 1 pound, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12 mg

109%

Rye grain has 12.020188 mg of Zinc per 1 pound, which is 109% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water48 g

1.3%

Rye grain has 48.080752 g of Water per 1 pound, which is 1.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Rye grain:

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

Minerals in 1 pound of Rye grain:

1 pound of Rye has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc.
It is an excellent source of Potassium.
It also has a good amount of Calcium.
It has no Sodium.

Macronutrients in 1 pound of Rye grain:

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

Compare Rye grain with:

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

Food Info

Nutrients in 1 pound of Rye

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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