Nutrients in 300 calories of Light Rye Flour

Rye flour, light.

raw ground

Weight per 300 Calories

Light Rye Flour

84g

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

Macros Ratio

Protein Fat Carbs

11%

86%

300 kcal ▼

Macro Nutrients

Light Rye Flour

Energy300 kcal

10.3%

Light 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

Fat1.1 g

1.15%

Light Rye Flour has 1.1176470588235 g of Fat per 300 calories, which is 1.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.39%

Light Rye Flour has 0.12605042016807 g of Saturated Fat per 300 calories, which is 0.39% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.07 g

4.36%

Light Rye Flour has 0.069747899159664 g of Omega 3 per 300 calories, which is 4.36% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.42 g

2.48%

Light Rye Flour has 0.42100840336134 g of Omega 6 per 300 calories, which is 2.48% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Light 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

Carbohydrate64.4 g

49.6%

Light Rye Flour has 64.436974789916 g of Carbohydrate per 300 calories, which is 49.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.78 g

1.08%

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

Light Rye Flour has 0.78151260504202 g of Sugars per 300 calories, which is 1.08% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.076 g

0.1%

≤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]

Light Rye Flour has 0.07563025210084 g of Fructose per 300 calories, which is 0.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.12 g

Light Rye Flour has 0.11764705882353 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.48 g

Light Rye Flour has 0.47899159663866 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.72 g

17.7%

Light Rye Flour has 6.7226890756303 g of Fiber per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.25 g

14.7%

Light Rye Flour has 8.2521008403361 g of Protein per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Light Rye Flour

Vitamin A0 μg

RAE, retinol activity equivalents

Light Rye Flour has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23%

Thiamine

Light Rye Flour has 0.2781512605042 mg of Vitamin B1 per 300 calories, which is 23% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.076 mg

5.8%

Riboflavin

Light Rye Flour has 0.07563025210084 mg of Vitamin B2 per 300 calories, which is 5.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.67 mg

4.2%

Niacin, nicotinic acid, niacinamide

Light Rye Flour has 0.67226890756303 mg of Vitamin B3 per 300 calories, which is 4.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.56 mg

11%

Pantothenic acid

Light Rye Flour has 0.55882352941176 mg of Vitamin B5 per 300 calories, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15%

Pyridoxine

Light Rye Flour has 0.19663865546218 mg of Vitamin B6 per 300 calories, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B919.3 μg

4.83%

Folates and Folic Acid

Light Rye Flour has 19.327731092437 μg of Vitamin B9 per 300 calories, which is 4.83% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Light 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

Ascorbic acid

Light 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

Calciferol, cholecalciferol, ergocalciferol

Light 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 E0.7 mg

4.65%

Tocopherols and Tocotrienols

Light Rye Flour has 0.69747899159664 mg of Vitamin E per 300 calories, which is 4.65% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.96 μg

4.13%

Phytomenadione or phylloquinone

Light Rye Flour has 4.9579831932773 μg of Vitamin K per 300 calories, which is 4.13% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Light Rye Flour

Calcium11 mg

1.1%

Light Rye Flour has 10.924369747899 mg of Calcium per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20%

Light Rye Flour has 0.17899159663866 mg of Copper per 300 calories, which is 20% 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

Iron0.76 mg

9.56%

Light Rye Flour has 0.76470588235294 mg of Iron per 300 calories, which is 9.56% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium27 mg

6.4%

Light Rye Flour has 26.890756302521 mg of Magnesium per 300 calories, which is 6.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.98 mg

42.5%

Light Rye Flour has 0.97647058823529 mg of Manganese per 300 calories, which is 42.5% 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

Phosphorus109 mg

15.6%

Light Rye Flour has 109.24369747899 mg of Phosphorus per 300 calories, which is 15.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium188 mg

5.54%

Light Rye Flour has 188.23529411765 mg of Potassium per 300 calories, which is 5.54% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium14.8 μg

27%

Light Rye Flour has 14.789915966387 μg of Selenium per 300 calories, which is 27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.7 mg

0.11%

Light Rye Flour has 1.6806722689076 mg of Sodium per 300 calories, which is 0.11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Light Rye Flour has 1.1176470588235 mg of Zinc per 300 calories, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.58 g

0.26%

Light Rye Flour has 9.5798319327731 g of Water per 300 calories, which is 0.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Light Rye Flour:

300 calories of Light Rye Flour is an excellent source of Vitamin B1.
It has a good amount of Vitamin B5 and Vitamin B6.
It also has some Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Light Rye Flour:

300 calories of Light Rye Flour is an excellent source of Manganese and Selenium.
It has a good amount of Copper, Iron, Phosphorus and Zinc.
It also has some Magnesium and Potassium.
While 300 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 300 calories of Light Rye Flour:

300 calories of Light Rye Flour is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
It also has some Omega 3 and Omega 6.
While 300 calories of product has trace amounts of Fat and Sugars, it has no Saturated Fat, Fructose, Glucose and Sucrose.

Compare Light Rye Flour with:

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

Food Info

Nutrients in 300 calories of Light Rye Flour

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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