Nutrients in 300 calories of Medium Rye flour

Rye flour, medium.

raw ground

Weight per 300 Calories

Medium Rye flour

86g

Medium Rye flour has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

84%

300 kcal ▼

Macro Nutrients

Medium Rye flour

Energy300 kcal

10.3%

Medium 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

Fat1.3 g

1.35%

Medium Rye flour has 1.3065902578797 g of Fat per 300 calories, which is 1.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.48%

Medium Rye flour has 0.15472779369628 g of Saturated Fat per 300 calories, which is 0.48% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.084 g

5.27%

Medium Rye flour has 0.084240687679083 g of Omega 3 per 300 calories, which is 5.27% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.51 g

3.02%

Medium Rye flour has 0.51404011461318 g of Omega 6 per 300 calories, which is 3.02% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Medium 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

Carbohydrate65 g

50%

Medium Rye flour has 64.839541547278 g of Carbohydrate per 300 calories, which is 50% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.95 g

1.3%

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

Medium Rye flour has 0.94555873925501 g of Sugars per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.1 g

0.14%

≤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]

Medium Rye flour has 0.10315186246418 g of Fructose per 300 calories, which is 0.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.052 g

Medium Rye flour has 0.051575931232092 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.77 g

Medium Rye flour has 0.77363896848138 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber10 g

26.7%

Medium Rye flour has 10.143266475645 g of Fiber per 300 calories, which is 26.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.35 g

16.7%

Medium Rye flour has 9.352435530086 g of Protein per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Medium Rye flour

Vitamin A0 μg

RAE, retinol activity equivalents

Medium 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 B10.25 mg

20.6%

Thiamine

Medium Rye flour has 0.24670487106017 mg of Vitamin B1 per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.098 mg

7.54%

Riboflavin

Medium Rye flour has 0.097994269340974 mg of Vitamin B2 per 300 calories, which is 7.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg

9.28%

Niacin, nicotinic acid, niacinamide

Medium Rye flour has 1.4845272206304 mg of Vitamin B3 per 300 calories, which is 9.28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.42 mg

8.46%

Pantothenic acid

Medium Rye flour has 0.42292263610315 mg of Vitamin B5 per 300 calories, which is 8.46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.7%

Pyridoxine

Medium Rye flour has 0.23037249283668 mg of Vitamin B6 per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B929.2 μg

7.3%

Folates and Folic Acid

Medium Rye flour has 29.226361031519 μg of Vitamin B9 per 300 calories, which is 7.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Medium 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

Medium 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

Medium 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 E1.23 mg

8.2%

Tocopherols and Tocotrienols

Medium Rye flour has 1.2292263610315 mg of Vitamin E per 300 calories, which is 8.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.07 μg

4.23%

Phytomenadione or phylloquinone

Medium Rye flour has 5.0716332378223 μg of Vitamin K per 300 calories, which is 4.23% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Medium Rye flour

Calcium20.6 mg

2.06%

Medium Rye flour has 20.630372492837 mg of Calcium per 300 calories, which is 2.06% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31.6%

Medium Rye flour has 0.28452722063037 mg of Copper per 300 calories, which is 31.6% 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

Iron2.2 mg

27.3%

Medium Rye flour has 2.1833810888252 mg of Iron per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium54 mg

13%

Medium Rye flour has 54.154727793696 mg of Magnesium per 300 calories, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.07 mg

90%

Medium Rye flour has 2.0733524355301 mg of Manganese per 300 calories, which is 90% 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

Phosphorus193 mg

27.6%

Medium Rye flour has 193.40974212034 mg of Phosphorus per 300 calories, which is 27.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium321 mg

9.46%

Medium Rye flour has 321.4899713467 mg of Potassium per 300 calories, which is 9.46% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12.4 μg

22.5%

Medium Rye flour has 12.378223495702 μg of Selenium per 300 calories, which is 22.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.7 mg

0.11%

Medium Rye flour has 1.7191977077364 mg of Sodium per 300 calories, which is 0.11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.87 mg

17%

Medium Rye flour has 1.865329512894 mg of Zinc per 300 calories, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.43 g

0.25%

Medium Rye flour has 9.4297994269341 g of Water per 300 calories, which is 0.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Medium Rye flour:

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

Minerals in 300 calories of Medium Rye flour:

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

Macronutrients in 300 calories of Medium Rye flour:

300 calories of Medium Rye flour is an excellent source of Carbohydrate and Fiber.
It has a good amount of 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 Medium Rye flour with:

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

Food Info

Nutrients in 300 calories of Medium Rye flour

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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