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Nutrients in 5 ounces of Medium Rye flour

Rye flour, medium.

Macros Ratio

Protein Fat Carbs
12%
4%
84%
5 oz ▼

Macro Nutrients

Medium Rye flour
Energy495 kcal
17%
Medium Rye flour has 494.698775 kcal of Energy per 5 ounces, which is 17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.15 g
2.22%
Medium Rye flour has 2.154562 g of Fat per 5 ounces, which is 2.22% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.26 g
0.8%
Medium Rye flour has 0.2551455 g of Saturated Fat per 5 ounces, which is 0.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.14 g
8.7%
Medium Rye flour has 0.13891255 g of Omega 3 per 5 ounces, which is 8.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.85 g
5%
Medium Rye flour has 0.84765005 g of Omega 6 per 5 ounces, which is 5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Medium 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
Carbohydrate107 g
82.2%
Medium Rye flour has 106.92013925 g of Carbohydrate per 5 ounces, which is 82.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.56 g
2.15%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Medium Rye flour has 1.5592225 g of Sugars per 5 ounces, which is 2.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.17 g
0.23%
≤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 0.170097 g of Fructose per 5 ounces, which is 0.23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.085 g
%
Medium Rye flour has 0.0850485 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.28 g
%
Medium Rye flour has 1.2757275 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber16.7 g
44%
Medium Rye flour has 16.726205 g of Fiber per 5 ounces, which is 44% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein15.4 g
27.5%
Medium Rye flour has 15.422128 g of Protein per 5 ounces, which is 27.5% 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
0%
RAE, retinol activity equivalents
Medium 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 B10.41 mg
34%
Thiamine
Medium Rye flour has 0.406815325 mg of Vitamin B1 per 5 ounces, which is 34% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg
12.4%
Riboflavin
Medium Rye flour has 0.16159215 mg of Vitamin B2 per 5 ounces, which is 12.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.45 mg
15.3%
Niacin, nicotinic acid, niacinamide
Medium Rye flour has 2.447979325 mg of Vitamin B3 per 5 ounces, which is 15.3% 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 0.6973977 mg of Vitamin B5 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg
29.2%
Pyridoxine
Medium Rye flour has 0.3798833 mg of Vitamin B6 per 5 ounces, which is 29.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B948 μg
12%
Folates and Folic Acid
Medium Rye flour has 48.19415 μg of Vitamin B9 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Medium 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
0%
Ascorbic acid
Medium 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
0%
Calciferol, cholecalciferol, ergocalciferol
Medium 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 E2.03 mg
13.5%
Tocopherols and Tocotrienols
Medium Rye flour has 2.02698925 mg of Vitamin E per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K8.36 μg
6.97%
Phytomenadione or phylloquinone
Medium 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

Medium Rye flour
Calcium34 mg
3.4%
Medium Rye flour has 34.0194 mg of Calcium per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.47 mg
52%
Medium Rye flour has 0.469184225 mg of Copper per 5 ounces, which is 52% 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
Iron3.6 mg
45%
Medium Rye flour has 3.6003865 mg of Iron per 5 ounces, which is 45% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium89.3 mg
21.3%
Medium Rye flour has 89.300925 mg of Magnesium per 5 ounces, which is 21.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.4 mg
149%
Medium Rye flour has 3.4189497 mg of Manganese per 5 ounces, which is 149% 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
Phosphorus319 mg
45.6%
Medium Rye flour has 318.931875 mg of Phosphorus per 5 ounces, which is 45.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium530 mg
15.6%
Medium Rye flour has 530.13565 mg of Potassium per 5 ounces, which is 15.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium20.4 μg
37%
Medium Rye flour has 20.41164 μg of Selenium per 5 ounces, which is 37% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.83 mg
0.19%
Medium 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
Zinc3.08 mg
28%
Medium Rye flour has 3.07592075 mg of Zinc per 5 ounces, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water15.5 g
0.42%
Medium Rye flour has 15.54970075 g of Water per 5 ounces, which is 0.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Medium Rye flour:
Minerals in 5 ounces of Medium Rye flour:
Macronutrients in 5 ounces of Medium Rye flour:



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