Nutrients in 5 ounces of Light Rye Flour

Rye flour, light.

raw ground

Macros Ratio

Protein Fat Carbs

11%

86%

5 oz ▼

Macro Nutrients

Light Rye Flour

Energy506 kcal

17.4%

Light Rye Flour has 506.038575 kcal of Energy per 5 ounces, which is 17.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.9 g

1.94%

Light Rye Flour has 1.88524175 g of Fat per 5 ounces, which is 1.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.66%

Light Rye Flour has 0.21262125 g of Saturated Fat per 5 ounces, which is 0.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.35%

Light Rye Flour has 0.117650425 g of Omega 3 per 5 ounces, which is 7.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.71 g

4.18%

Light Rye Flour has 0.710154975 g of Omega 6 per 5 ounces, which is 4.18% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate109 g

83.6%

Light Rye Flour has 108.691983 g of Carbohydrate per 5 ounces, which is 83.6% 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 1.31825175 g of Sugars per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.13 g

0.18%

≤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 0.12757275 g of Fructose per 5 ounces, which is 0.18% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.2 g

Light Rye Flour has 0.1984465 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.81 g

Light Rye Flour has 0.80796075 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber11.3 g

30%

Light Rye Flour has 11.3398 g of Fiber per 5 ounces, which is 30% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

25%

Light Rye Flour has 13.9196045 g of Protein per 5 ounces, which is 25% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.47 mg

39%

Thiamine

Light Rye Flour has 0.469184225 mg of Vitamin B1 per 5 ounces, which is 39% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.8%

Riboflavin

Light Rye Flour has 0.12757275 mg of Vitamin B2 per 5 ounces, which is 9.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.13 mg

7.1%

Niacin, nicotinic acid, niacinamide

Light Rye Flour has 1.13398 mg of Vitamin B3 per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.94 mg

19%

Pantothenic acid

Light Rye Flour has 0.942620875 mg of Vitamin B5 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25.5%

Pyridoxine

Light Rye Flour has 0.33168915 mg of Vitamin B6 per 5 ounces, which is 25.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B932.6 μg

8.15%

Folates and Folic Acid

Light Rye Flour has 32.601925 μg of Vitamin B9 per 5 ounces, which is 8.15% 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 5 ounces, 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 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.18 mg

7.84%

Tocopherols and Tocotrienols

Light Rye Flour has 1.17650425 mg of Vitamin E per 5 ounces, which is 7.84% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.36 μg

6.97%

Phytomenadione or phylloquinone

Light Rye Flour has 8.3631025 μg of Vitamin K per 5 ounces, which is 6.97% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Light Rye Flour

Calcium18.4 mg

1.84%

Light Rye Flour has 18.427175 mg of Calcium per 5 ounces, which is 1.84% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33.5%

Light Rye Flour has 0.301922175 mg of Copper per 5 ounces, which is 33.5% 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

Iron1.3 mg

16%

Light Rye Flour has 1.28990225 mg of Iron per 5 ounces, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.4 mg

10.8%

Light Rye Flour has 45.3592 mg of Magnesium per 5 ounces, which is 10.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.65 mg

71.6%

Light Rye Flour has 1.64710595 mg of Manganese per 5 ounces, which is 71.6% 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

Phosphorus184 mg

26.3%

Light Rye Flour has 184.27175 mg of Phosphorus per 5 ounces, which is 26.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium318 mg

9.34%

Light Rye Flour has 317.5144 mg of Potassium per 5 ounces, which is 9.34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium25 μg

45.4%

Light Rye Flour has 24.94756 μg of Selenium per 5 ounces, which is 45.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.83 mg

0.19%

Light Rye Flour has 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.9 mg

17%

Light Rye Flour has 1.88524175 mg of Zinc per 5 ounces, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16 g

0.44%

Light Rye Flour has 16.159215 g of Water per 5 ounces, which is 0.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Light Rye Flour:

5 ounces 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 5 ounces of Light Rye Flour:

5 ounces 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 5 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 5 ounces of Light Rye Flour:

5 ounces 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 5 ounces of product has trace amounts of Fat and Sugars, it has no Saturated Fat, Fructose, Glucose and Sucrose.

Compare Light Rye Flour with:

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Food Info

Nutrients in 5 ounces of Light Rye Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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