Nutrients in 300 calories of Rye

Rye grain (Secale cereale L.).

raw whole

Weight per 300 Calories

Rye

88.8g

Rye grain has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

84%

300 kcal ▼

Macro Nutrients

Rye

Energy300 kcal

10.3%

Rye grain 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

Fat1.45 g

1.5%

Rye grain has 1.4467455621302 g of Fat per 300 calories, which is 1.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.55%

Rye grain has 0.17485207100592 g of Saturated Fat per 300 calories, which is 0.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.096 g

Rye grain has 0.09585798816568 g of Omega 3 per 300 calories, which is 6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.58 g

3.44%

Rye grain has 0.58491124260355 g of Omega 6 per 300 calories, which is 3.44% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Rye grain 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

Carbohydrate67.3 g

51.8%

Rye grain has 67.331360946746 g of Carbohydrate per 300 calories, which is 51.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.87 g

1.2%

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

Rye grain has 0.8698224852071 g of Sugars per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.098 g

0.13%

≤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 0.097633136094675 g of Fructose per 300 calories, which is 0.13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.14 g

Rye grain has 0.14201183431953 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.63 g

Rye grain has 0.6301775147929 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13.4 g

35.3%

Rye grain has 13.402366863905 g of Fiber per 300 calories, which is 35.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.18 g

16.4%

Rye grain has 9.1775147928994 g of Protein per 300 calories, which is 16.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rye

Vitamin A0.89 μg

0.099%

RAE, retinol activity equivalents

Rye grain has 0.88757396449704 μg of Vitamin A per 300 calories, which is 0.099% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23.4%

Thiamine

Rye grain has 0.28047337278107 mg of Vitamin B1 per 300 calories, which is 23.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Rye grain has 0.22278106508876 mg of Vitamin B2 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.8 mg

23.7%

Niacin, nicotinic acid, niacinamide

Rye grain has 3.7899408284024 mg of Vitamin B3 per 300 calories, which is 23.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.3 mg

26%

Pantothenic acid

Rye grain has 1.2958579881657 mg of Vitamin B5 per 300 calories, which is 26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg

20%

Pyridoxine

Rye grain has 0.26094674556213 mg of Vitamin B6 per 300 calories, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B933.7 μg

8.43%

Folates and Folic Acid

Rye grain has 33.727810650888 μg of Vitamin B9 per 300 calories, which is 8.43% 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 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

Rye grain 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

Rye grain 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 E0.75 mg

5.03%

Tocopherols and Tocotrienols

Rye grain has 0.75443786982249 mg of Vitamin E per 300 calories, which is 5.03% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.24 μg

4.36%

Phytomenadione or phylloquinone

Rye grain has 5.2366863905325 μg of Vitamin K per 300 calories, which is 4.36% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rye

Calcium21.3 mg

2.13%

Rye grain has 21.301775147929 mg of Calcium per 300 calories, which is 2.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.33 mg

36%

Rye grain has 0.32573964497041 mg of Copper per 300 calories, which is 36% 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

Iron2.33 mg

29%

Rye grain has 2.3343195266272 mg of Iron per 300 calories, which is 29% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium98 mg

23.2%

Rye grain has 97.633136094675 mg of Magnesium per 300 calories, which is 23.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.3 mg

99%

Rye grain has 2.2872781065089 mg of Manganese per 300 calories, which is 99% 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

Phosphorus295 mg

42%

Rye grain has 294.67455621302 mg of Phosphorus per 300 calories, which is 42% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium453 mg

13.3%

Rye grain has 452.66272189349 mg of Potassium per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12.3 μg

22.4%

Rye grain has 12.337278106509 μg of Selenium per 300 calories, which is 22.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.78 mg

0.12%

Rye grain has 1.7751479289941 mg of Sodium per 300 calories, which is 0.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.35 mg

21.4%

Rye grain has 2.3520710059172 mg of Zinc per 300 calories, which is 21.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.4 g

0.25%

Rye grain has 9.4082840236686 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 Rye grain:

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

Minerals in 300 calories of Rye grain:

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

Macronutrients in 300 calories of Rye grain:

300 calories of Rye 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 Rye grain with:

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

Food Info

Nutrients in 300 calories of Rye

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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