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Nutrients in 5 ounces of Rye

Rye grain (Secale cereale L.).

Macros Ratio

Protein Fat Carbs
12%
4%
84%
5 oz ▼

Macro Nutrients

Rye
Energy479 kcal
16.5%
Rye grain has 479.10655 kcal of Energy per 5 ounces, which is 16.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.3 g
2.4%
Rye grain has 2.31048425 g of Fat per 5 ounces, which is 2.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.28 g
0.87%
Rye grain has 0.279242575 g of Saturated Fat per 5 ounces, which is 0.87% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.15 g
9.57%
Rye grain has 0.1530873 g of Omega 3 per 5 ounces, which is 9.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.93 g
5.5%
Rye grain has 0.934116025 g of Omega 6 per 5 ounces, which is 5.5% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate108 g
82.7%
Rye grain has 107.5296535 g of Carbohydrate per 5 ounces, which is 82.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.4 g
1.9%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Rye grain has 1.3891255 g of Sugars per 5 ounces, which is 1.9% 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 0.15592225 g of Fructose per 5 ounces, which is 0.22% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.23 g
%
Rye grain has 0.226796 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1 g
%
Rye grain has 1.00640725 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber21.4 g
56.3%
Rye grain has 21.4038725 g of Fiber per 5 ounces, which is 56.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein14.7 g
26%
Rye grain has 14.6566915 g of Protein per 5 ounces, which is 26% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rye
Vitamin A1.4 μg
0.16%
RAE, retinol activity equivalents
Rye grain has 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.45 mg
37.3%
Thiamine
Rye grain has 0.4479221 mg of Vitamin B1 per 5 ounces, which is 37.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.36 mg
27.4%
Riboflavin
Rye grain has 0.355786225 mg of Vitamin B2 per 5 ounces, which is 27.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.05 mg
38%
Niacin, nicotinic acid, niacinamide
Rye grain has 6.05261825 mg of Vitamin B3 per 5 ounces, which is 38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.07 mg
41.4%
Pantothenic acid
Rye grain has 2.0695135 mg of Vitamin B5 per 5 ounces, which is 41.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg
32%
Pyridoxine
Rye grain has 0.41673765 mg of Vitamin B6 per 5 ounces, which is 32% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B954 μg
13.5%
Folates and Folic Acid
Rye grain has 53.86405 μg of Vitamin B9 per 5 ounces, which is 13.5% 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 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
Rye grain 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
Rye grain 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 E1.2 mg
8.03%
Tocopherols and Tocotrienols
Rye grain has 1.20485375 mg of Vitamin E per 5 ounces, which is 8.03% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K8.36 μg
6.97%
Phytomenadione or phylloquinone
Rye grain 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

Rye
Calcium34 mg
3.4%
Rye grain 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
Copper0.52 mg
58%
Rye grain has 0.520213325 mg of Copper per 5 ounces, which is 58% 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
Iron3.73 mg
46.6%
Rye grain has 3.72795925 mg of Iron per 5 ounces, which is 46.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium156 mg
37%
Rye grain has 155.92225 mg of Magnesium per 5 ounces, which is 37% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.65 mg
159%
Rye grain has 3.652833075 mg of Manganese per 5 ounces, which is 159% 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
Phosphorus471 mg
67.2%
Rye grain has 470.6017 mg of Phosphorus per 5 ounces, which is 67.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium723 mg
21.3%
Rye grain has 722.91225 mg of Potassium per 5 ounces, which is 21.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium19.7 μg
36%
Rye grain has 19.7029025 μg of Selenium per 5 ounces, which is 36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.83 mg
0.19%
Rye grain 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
Zinc3.76 mg
34%
Rye grain has 3.75630875 mg of Zinc per 5 ounces, which is 34% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water15 g
0.41%
Rye grain has 15.025235 g of Water per 5 ounces, which is 0.41% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Rye grain:
Minerals in 5 ounces of Rye grain:
Macronutrients in 5 ounces of Rye grain:



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