Nutrients in 500 calories of Dark Rye Flour

Rye flour, dark.

raw ground

Weight per 500 Calories

Dark Rye Flour

154g

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

Macros Ratio

Protein Fat Carbs

18%

76%

500 kcal ▼

Macro Nutrients

Dark Rye Flour

Energy500 kcal

17.2%

Dark Rye Flour has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.4 g

3.52%

Dark Rye Flour has 3.4153846153846 g of Fat per 500 calories, which is 3.52% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.41 g

1.3%

Dark Rye Flour has 0.41384615384615 g of Saturated Fat per 500 calories, which is 1.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.23 g

14%

Dark Rye Flour has 0.22615384615385 g of Omega 3 per 500 calories, which is 14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.4 g

8.14%

Dark Rye Flour has 1.3830769230769 g of Omega 6 per 500 calories, which is 8.14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dark Rye Flour has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate106 g

81.2%

Dark Rye Flour has 105.58461538462 g of Carbohydrate per 500 calories, which is 81.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.55 g

4.9%

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

Dark Rye Flour has 3.5538461538462 g of Sugars per 500 calories, which is 4.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.35 g

0.49%

≤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 0.35384615384615 g of Fructose per 500 calories, which is 0.49% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.34 g

Dark Rye Flour has 0.33846153846154 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.77 g

Dark Rye Flour has 2.7692307692308 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber36.6 g

96%

Dark Rye Flour has 36.615384615385 g of Fiber per 500 calories, which is 96% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein24.5 g

43.7%

Dark Rye Flour has 24.476923076923 g of Protein per 500 calories, which is 43.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dark Rye Flour

Vitamin A1.54 μg

0.17%

RAE, retinol activity equivalents

Dark Rye Flour has 1.5384615384615 μg of Vitamin A per 500 calories, which is 0.17% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.49 mg

40.5%

Thiamine

Dark Rye Flour has 0.48615384615385 mg of Vitamin B1 per 500 calories, which is 40.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg

29.7%

Riboflavin

Dark Rye Flour has 0.38615384615385 mg of Vitamin B2 per 500 calories, which is 29.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.57 mg

41%

Niacin, nicotinic acid, niacinamide

Dark Rye Flour has 6.5692307692308 mg of Vitamin B3 per 500 calories, which is 41% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.25 mg

45%

Pantothenic acid

Dark Rye Flour has 2.2461538461538 mg of Vitamin B5 per 500 calories, which is 45% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.68 mg

52.4%

Pyridoxine

Dark Rye Flour has 0.68153846153846 mg of Vitamin B6 per 500 calories, which is 52.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B950.8 μg

12.7%

Folates and Folic Acid

Dark Rye Flour has 50.769230769231 μg of Vitamin B9 per 500 calories, which is 12.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dark Rye Flour has 0 μg of Vitamin B12 per 500 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

Dark Rye Flour has 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dark Rye Flour has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.2 mg

28%

Tocopherols and Tocotrienols

Dark Rye Flour has 4.2 mg of Vitamin E per 500 calories, which is 28% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.08 μg

7.56%

Phytomenadione or phylloquinone

Dark Rye Flour has 9.0769230769231 μg of Vitamin K per 500 calories, which is 7.56% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dark Rye Flour

Calcium57 mg

5.7%

Dark Rye Flour has 56.923076923077 mg of Calcium per 500 calories, which is 5.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.86 mg

96%

Dark Rye Flour has 0.86153846153846 mg of Copper per 500 calories, which is 96% 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

Iron7.65 mg

96%

Dark Rye Flour has 7.6461538461538 mg of Iron per 500 calories, which is 96% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium246 mg

58.6%

Dark Rye Flour has 246.15384615385 mg of Magnesium per 500 calories, which is 58.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese9.33 mg

405%

Dark Rye Flour has 9.3261538461538 mg of Manganese per 500 calories, which is 405% 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

Phosphorus768 mg

110%

Dark Rye Flour has 767.69230769231 mg of Phosphorus per 500 calories, which is 110% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1103 mg

32.4%

Dark Rye Flour has 1103.0769230769 mg of Potassium per 500 calories, which is 32.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium27.7 μg

50.3%

Dark Rye Flour has 27.692307692308 μg of Selenium per 500 calories, which is 50.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.08 mg

0.21%

Dark Rye Flour has 3.0769230769231 mg of Sodium per 500 calories, which is 0.21% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.75 mg

70.5%

Dark Rye Flour has 7.7538461538462 mg of Zinc per 500 calories, which is 70.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16.5 g

0.45%

Dark Rye Flour has 16.538461538462 g of Water per 500 calories, which is 0.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dark Rye Flour:

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

Minerals in 500 calories of Dark Rye Flour:

500 calories of Dark Rye Flour has outstanding amounts of Copper, Iron, Manganese and Phosphorus.
It is an excellent source of Magnesium, Potassium, Selenium and Zinc.
It also has some Calcium.
It has no Sodium.

Macronutrients in 500 calories of Dark Rye Flour:

500 calories of Dark Rye Flour has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has a good amount of Omega 3 and Omega 6.
This cereal has some Fat and Sugars.
While 500 calories of product has trace amounts of Saturated Fat, it has no Fructose, Glucose and Sucrose.

Compare Dark Rye Flour with:

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

Food Info

Nutrients in 500 calories of Dark Rye Flour

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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