Nutrients in 500 calories of Medium Rye flour

Rye flour, medium.

raw ground

Weight per 500 Calories

Medium Rye flour

143g

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

Macros Ratio

Protein Fat Carbs

12%

84%

500 kcal ▼

Macro Nutrients

Medium Rye flour

Energy500 kcal

17.2%

Medium 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

Fat2.18 g

2.25%

Medium Rye flour has 2.1776504297994 g of Fat per 500 calories, which is 2.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.26 g

0.81%

Medium Rye flour has 0.25787965616046 g of Saturated Fat per 500 calories, which is 0.81% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.78%

Medium Rye flour has 0.14040114613181 g of Omega 3 per 500 calories, which is 8.78% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.86 g

5.04%

Medium Rye flour has 0.8567335243553 g of Omega 6 per 500 calories, which is 5.04% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate108 g

83%

Medium Rye flour has 108.0659025788 g of Carbohydrate per 500 calories, which is 83% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.58 g

2.17%

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

Medium Rye flour has 1.5759312320917 g of Sugars per 500 calories, which is 2.17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.17 g

0.24%

≤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 0.17191977077364 g of Fructose per 500 calories, which is 0.24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.086 g

Medium Rye flour has 0.085959885386819 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.3 g

Medium Rye flour has 1.2893982808023 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber17 g

44.5%

Medium Rye flour has 16.905444126074 g of Fiber per 500 calories, which is 44.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15.6 g

28%

Medium Rye flour has 15.587392550143 g of Protein per 500 calories, which is 28% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg

34.3%

Thiamine

Medium Rye flour has 0.41117478510029 mg of Vitamin B1 per 500 calories, which is 34.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.6%

Riboflavin

Medium Rye flour has 0.16332378223496 mg of Vitamin B2 per 500 calories, which is 12.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.47 mg

15.5%

Niacin, nicotinic acid, niacinamide

Medium Rye flour has 2.474212034384 mg of Vitamin B3 per 500 calories, which is 15.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.7 mg

14%

Pantothenic acid

Medium Rye flour has 0.70487106017192 mg of Vitamin B5 per 500 calories, which is 14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.38 mg

29.5%

Pyridoxine

Medium Rye flour has 0.38395415472779 mg of Vitamin B6 per 500 calories, which is 29.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B948.7 μg

12%

Folates and Folic Acid

Medium Rye flour has 48.710601719198 μg of Vitamin B9 per 500 calories, which is 12% 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 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

Medium 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

Medium 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 E2.05 mg

13.7%

Tocopherols and Tocotrienols

Medium Rye flour has 2.0487106017192 mg of Vitamin E per 500 calories, which is 13.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.45 μg

7.04%

Phytomenadione or phylloquinone

Medium Rye flour has 8.4527220630372 μg of Vitamin K per 500 calories, which is 7.04% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Medium Rye flour

Calcium34.4 mg

3.44%

Medium Rye flour has 34.383954154728 mg of Calcium per 500 calories, which is 3.44% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.47 mg

52.7%

Medium Rye flour has 0.47421203438395 mg of Copper per 500 calories, which is 52.7% 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

Iron3.64 mg

45.5%

Medium Rye flour has 3.6389684813754 mg of Iron per 500 calories, which is 45.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium90 mg

21.5%

Medium Rye flour has 90.25787965616 mg of Magnesium per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.46 mg

150%

Medium Rye flour has 3.4555873925501 mg of Manganese per 500 calories, which is 150% 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

Phosphorus322 mg

46%

Medium Rye flour has 322.34957020057 mg of Phosphorus per 500 calories, which is 46% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium536 mg

15.8%

Medium Rye flour has 535.81661891117 mg of Potassium per 500 calories, which is 15.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium20.6 μg

37.5%

Medium Rye flour has 20.630372492837 μg of Selenium per 500 calories, which is 37.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.87 mg

0.19%

Medium Rye flour has 2.865329512894 mg of Sodium per 500 calories, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.1 mg

28.3%

Medium Rye flour has 3.10888252149 mg of Zinc per 500 calories, which is 28.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water15.7 g

0.42%

Medium Rye flour has 15.716332378223 g of Water per 500 calories, which is 0.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Medium Rye flour:

500 calories of Medium 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, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Medium Rye flour:

500 calories of Medium Rye flour 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.
This cereal has some Calcium.
It has no Sodium.

Macronutrients in 500 calories of Medium Rye flour:

500 calories of Medium 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, Saturated Fat and Sugars, it has no 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 500 calories of Medium Rye flour

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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