Nutrients in 500 calories of Light Rye Flour

Rye flour, light.

raw ground

Weight per 500 Calories

Light Rye Flour

140g

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

Macros Ratio

Protein Fat Carbs

11%

86%

500 kcal ▼

Macro Nutrients

Light Rye Flour

Energy500 kcal

17.2%

Light 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

Fat1.86 g

1.92%

Light Rye Flour has 1.8627450980392 g of Fat per 500 calories, which is 1.92% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.66%

Light Rye Flour has 0.21008403361345 g of Saturated Fat per 500 calories, which is 0.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.27%

Light Rye Flour has 0.11624649859944 g of Omega 3 per 500 calories, which is 7.27% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.7 g

4.13%

Light Rye Flour has 0.70168067226891 g of Omega 6 per 500 calories, which is 4.13% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate107 g

82.6%

Light Rye Flour has 107.39495798319 g of Carbohydrate per 500 calories, which is 82.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.3 g

1.8%

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

Light Rye Flour has 1.3025210084034 g of Sugars per 500 calories, which is 1.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.13 g

0.17%

≤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 0.12605042016807 g of Fructose per 500 calories, which is 0.17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.2 g

Light Rye Flour has 0.19607843137255 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.8 g

Light Rye Flour has 0.79831932773109 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber11.2 g

29.5%

Light Rye Flour has 11.204481792717 g of Fiber per 500 calories, which is 29.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.8 g

24.6%

Light Rye Flour has 13.75350140056 g of Protein per 500 calories, which is 24.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.46 mg

38.6%

Thiamine

Light Rye Flour has 0.46358543417367 mg of Vitamin B1 per 500 calories, which is 38.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.7%

Riboflavin

Light Rye Flour has 0.12605042016807 mg of Vitamin B2 per 500 calories, which is 9.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.12 mg

Niacin, nicotinic acid, niacinamide

Light Rye Flour has 1.1204481792717 mg of Vitamin B3 per 500 calories, which is 7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.93 mg

18.6%

Pantothenic acid

Light Rye Flour has 0.93137254901961 mg of Vitamin B5 per 500 calories, which is 18.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25.2%

Pyridoxine

Light Rye Flour has 0.32773109243697 mg of Vitamin B6 per 500 calories, which is 25.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B932.2 μg

8.05%

Folates and Folic Acid

Light Rye Flour has 32.212885154062 μg of Vitamin B9 per 500 calories, which is 8.05% 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 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

Light 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

Light 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 E1.16 mg

7.75%

Tocopherols and Tocotrienols

Light Rye Flour has 1.1624649859944 mg of Vitamin E per 500 calories, which is 7.75% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.26 μg

6.9%

Phytomenadione or phylloquinone

Light Rye Flour has 8.2633053221289 μg of Vitamin K per 500 calories, which is 6.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Light Rye Flour

Calcium18.2 mg

1.82%

Light Rye Flour has 18.207282913165 mg of Calcium per 500 calories, which is 1.82% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33%

Light Rye Flour has 0.29831932773109 mg of Copper per 500 calories, which is 33% 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

Iron1.27 mg

16%

Light Rye Flour has 1.2745098039216 mg of Iron per 500 calories, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45 mg

10.7%

Light Rye Flour has 44.817927170868 mg of Magnesium per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.63 mg

70.8%

Light Rye Flour has 1.6274509803922 mg of Manganese per 500 calories, which is 70.8% 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

Phosphorus182 mg

26%

Light Rye Flour has 182.07282913165 mg of Phosphorus per 500 calories, which is 26% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium314 mg

9.23%

Light Rye Flour has 313.72549019608 mg of Potassium per 500 calories, which is 9.23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium24.6 μg

45%

Light Rye Flour has 24.649859943978 μg of Selenium per 500 calories, which is 45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.8 mg

0.19%

Light Rye Flour has 2.8011204481793 mg of Sodium per 500 calories, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.86 mg

17%

Light Rye Flour has 1.8627450980392 mg of Zinc per 500 calories, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16 g

0.43%

Light Rye Flour has 15.966386554622 g of Water per 500 calories, which is 0.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Light Rye Flour:

500 calories of Light Rye Flour is an excellent source of Vitamin B1 and Vitamin B6.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B5, 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 500 calories of Light Rye Flour:

500 calories of Light Rye Flour is an excellent source of Copper, Manganese, Phosphorus and Selenium.
It has a good amount of Iron, Magnesium, Potassium and Zinc.
While 500 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 500 calories of Light Rye Flour:

500 calories of Light Rye Flour has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Omega 3.
This cereal has some Omega 6.
While 500 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 500 calories of Light Rye Flour

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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