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Nutrients in 500 calories of Rye

Rye grain (Secale cereale L.).

Weight per 500 Calories

Rye
148g

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

Macros Ratio

Protein Fat Carbs
12%
4%
84%
500 kcal ▼

Macro Nutrients

Rye
Energy500 kcal
17.2%
Rye grain 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
Fat2.4 g
2.5%
Rye grain has 2.4112426035503 g of Fat per 500 calories, which is 2.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.29 g
0.91%
Rye grain has 0.2914201183432 g of Saturated Fat per 500 calories, which is 0.91% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.16 g
10%
Rye grain has 0.15976331360947 g of Omega 3 per 500 calories, which is 10% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.97 g
5.73%
Rye grain has 0.97485207100592 g of Omega 6 per 500 calories, which is 5.73% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Rye grain 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
Carbohydrate112 g
86.3%
Rye grain has 112.21893491124 g of Carbohydrate per 500 calories, which is 86.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.45 g
2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Rye grain has 1.4497041420118 g of Sugars per 500 calories, which is 2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.16 g
0.22%
≤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 0.16272189349112 g of Fructose per 500 calories, which is 0.22% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.24 g
%
Rye grain has 0.23668639053254 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.05 g
%
Rye grain has 1.0502958579882 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber22.3 g
58.8%
Rye grain has 22.337278106509 g of Fiber per 500 calories, which is 58.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein15.3 g
27.3%
Rye grain has 15.295857988166 g of Protein per 500 calories, which is 27.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rye
Vitamin A1.48 μg
0.16%
RAE, retinol activity equivalents
Rye grain has 1.4792899408284 μg of Vitamin A per 500 calories, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.47 mg
39%
Thiamine
Rye grain has 0.46745562130178 mg of Vitamin B1 per 500 calories, which is 39% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg
28.6%
Riboflavin
Rye grain has 0.37130177514793 mg of Vitamin B2 per 500 calories, which is 28.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.3 mg
39.5%
Niacin, nicotinic acid, niacinamide
Rye grain has 6.3165680473373 mg of Vitamin B3 per 500 calories, which is 39.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.16 mg
43%
Pantothenic acid
Rye grain has 2.1597633136095 mg of Vitamin B5 per 500 calories, which is 43% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg
33.5%
Pyridoxine
Rye grain has 0.43491124260355 mg of Vitamin B6 per 500 calories, which is 33.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B956.2 μg
14%
Folates and Folic Acid
Rye grain has 56.213017751479 μg of Vitamin B9 per 500 calories, which is 14% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Rye grain 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
0%
Ascorbic acid
Rye grain 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
0%
Calciferol, cholecalciferol, ergocalciferol
Rye grain 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 E1.26 mg
8.4%
Tocopherols and Tocotrienols
Rye grain has 1.2573964497041 mg of Vitamin E per 500 calories, which is 8.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K8.73 μg
7.27%
Phytomenadione or phylloquinone
Rye grain has 8.7278106508876 μg of Vitamin K per 500 calories, which is 7.27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rye
Calcium35.5 mg
3.55%
Rye grain has 35.502958579882 mg of Calcium per 500 calories, which is 3.55% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.54 mg
60.3%
Rye grain has 0.54289940828402 mg of Copper per 500 calories, which is 60.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.9 mg
48.6%
Rye grain has 3.8905325443787 mg of Iron per 500 calories, which is 48.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium163 mg
38.7%
Rye grain has 162.72189349112 mg of Magnesium per 500 calories, which is 38.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.8 mg
166%
Rye grain has 3.8121301775148 mg of Manganese per 500 calories, which is 166% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus491 mg
70%
Rye grain has 491.12426035503 mg of Phosphorus per 500 calories, which is 70% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium754 mg
22%
Rye grain has 754.43786982249 mg of Potassium per 500 calories, which is 22% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium20.6 μg
37.4%
Rye grain has 20.562130177515 μg of Selenium per 500 calories, which is 37.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.96 mg
0.2%
Rye grain has 2.9585798816568 mg of Sodium per 500 calories, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.92 mg
35.6%
Rye grain has 3.9201183431953 mg of Zinc per 500 calories, which is 35.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water15.7 g
0.42%
Rye grain has 15.680473372781 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 Rye grain:
Minerals in 500 calories of Rye grain:
Macronutrients in 500 calories of Rye grain:



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