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Nutrients in 300 calories of Dark Rye Flour

Rye flour, dark.

Weight per 300 Calories

Dark Rye Flour
92g

Dark Rye Flour has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
18%
6%
76%
300 kcal ▼

Macro Nutrients

Dark Rye Flour
Energy300 kcal
10.3%
Dark Rye Flour has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.05 g
2.1%
Dark Rye Flour has 2.0492307692308 g of Fat per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.25 g
0.78%
Dark Rye Flour has 0.24830769230769 g of Saturated Fat per 300 calories, which is 0.78% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.14 g
8.5%
Dark Rye Flour has 0.13569230769231 g of Omega 3 per 300 calories, which is 8.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.83 g
4.9%
Dark Rye Flour has 0.82984615384615 g of Omega 6 per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dark Rye Flour has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate63.4 g
48.7%
Dark Rye Flour has 63.350769230769 g of Carbohydrate per 300 calories, which is 48.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.13 g
2.94%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dark Rye Flour has 2.1323076923077 g of Sugars per 300 calories, which is 2.94% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.21 g
0.29%
≤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]
Dark Rye Flour has 0.21230769230769 g of Fructose per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.2 g
%
Dark Rye Flour has 0.20307692307692 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.66 g
%
Dark Rye Flour has 1.6615384615385 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber22 g
58%
Dark Rye Flour has 21.969230769231 g of Fiber per 300 calories, which is 58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein14.7 g
26.2%
Dark Rye Flour has 14.686153846154 g of Protein per 300 calories, which is 26.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dark Rye Flour
Vitamin A0.92 μg
0.1%
RAE, retinol activity equivalents
Dark Rye Flour has 0.92307692307692 μg of Vitamin A per 300 calories, which is 0.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.29 mg
24.3%
Thiamine
Dark Rye Flour has 0.29169230769231 mg of Vitamin B1 per 300 calories, which is 24.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg
18%
Riboflavin
Dark Rye Flour has 0.23169230769231 mg of Vitamin B2 per 300 calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.94 mg
24.6%
Niacin, nicotinic acid, niacinamide
Dark Rye Flour has 3.9415384615385 mg of Vitamin B3 per 300 calories, which is 24.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.35 mg
27%
Pantothenic acid
Dark Rye Flour has 1.3476923076923 mg of Vitamin B5 per 300 calories, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.41 mg
31.5%
Pyridoxine
Dark Rye Flour has 0.40892307692308 mg of Vitamin B6 per 300 calories, which is 31.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B930.5 μg
7.6%
Folates and Folic Acid
Dark Rye Flour has 30.461538461538 μg of Vitamin B9 per 300 calories, which is 7.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dark Rye Flour has 0 μg of Vitamin B12 per 300 calories, 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
Dark Rye Flour has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dark Rye Flour has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.52 mg
17%
Tocopherols and Tocotrienols
Dark Rye Flour has 2.52 mg of Vitamin E per 300 calories, which is 17% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5.45 μg
4.54%
Phytomenadione or phylloquinone
Dark Rye Flour has 5.4461538461538 μg of Vitamin K per 300 calories, which is 4.54% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dark Rye Flour
Calcium34 mg
3.4%
Dark Rye Flour has 34.153846153846 mg of Calcium per 300 calories, which is 3.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.52 mg
57.4%
Dark Rye Flour has 0.51692307692308 mg of Copper per 300 calories, which is 57.4% 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
Iron4.6 mg
57.3%
Dark Rye Flour has 4.5876923076923 mg of Iron per 300 calories, which is 57.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium148 mg
35%
Dark Rye Flour has 147.69230769231 mg of Magnesium per 300 calories, which is 35% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese5.6 mg
243%
Dark Rye Flour has 5.5956923076923 mg of Manganese per 300 calories, which is 243% 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
Phosphorus461 mg
66%
Dark Rye Flour has 460.61538461538 mg of Phosphorus per 300 calories, which is 66% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium662 mg
19.5%
Dark Rye Flour has 661.84615384615 mg of Potassium per 300 calories, which is 19.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium16.6 μg
30.2%
Dark Rye Flour has 16.615384615385 μg of Selenium per 300 calories, which is 30.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1.85 mg
0.12%
Dark Rye Flour has 1.8461538461538 mg of Sodium per 300 calories, which is 0.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.65 mg
42.3%
Dark Rye Flour has 4.6523076923077 mg of Zinc per 300 calories, which is 42.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water9.92 g
0.27%
Dark Rye Flour has 9.9230769230769 g of Water per 300 calories, which is 0.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Dark Rye Flour:
Minerals in 300 calories of Dark Rye Flour:
Macronutrients in 300 calories of Dark Rye Flour:



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