Nutrients in 7 ounces of Light Rye Flour

Rye flour, light.

raw ground

Macros Ratio

Protein Fat Carbs

11%

86%

7 oz ▼

Macro Nutrients

Light Rye Flour

Energy708 kcal

24.4%

Light Rye Flour has 708.454005 kcal of Energy per 7 ounces, which is 24.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.64 g

2.72%

Light Rye Flour has 2.63933845 g of Fat per 7 ounces, which is 2.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.3 g

0.93%

Light Rye Flour has 0.29766975 g of Saturated Fat per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

10.3%

Light Rye Flour has 0.164710595 g of Omega 3 per 7 ounces, which is 10.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.99 g

5.85%

Light Rye Flour has 0.994216965 g of Omega 6 per 7 ounces, which is 5.85% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate152 g

117%

Light Rye Flour has 152.1687762 g of Carbohydrate per 7 ounces, which is 117% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.85 g

2.55%

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

Light Rye Flour has 1.84555245 g of Sugars per 7 ounces, which is 2.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.18 g

0.25%

≤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 0.17860185 g of Fructose per 7 ounces, which is 0.25% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.28 g

Light Rye Flour has 0.2778251 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.13 g

Light Rye Flour has 1.13114505 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber16 g

41.8%

Light Rye Flour has 15.87572 g of Fiber per 7 ounces, which is 41.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19.5 g

34.8%

Light Rye Flour has 19.4874463 g of Protein per 7 ounces, which is 34.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.66 mg

54.7%

Thiamine

Light Rye Flour has 0.656857915 mg of Vitamin B1 per 7 ounces, which is 54.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.7%

Riboflavin

Light Rye Flour has 0.17860185 mg of Vitamin B2 per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

9.92%

Niacin, nicotinic acid, niacinamide

Light Rye Flour has 1.587572 mg of Vitamin B3 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.3 mg

26.4%

Pantothenic acid

Light Rye Flour has 1.319669225 mg of Vitamin B5 per 7 ounces, which is 26.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35.7%

Pyridoxine

Light Rye Flour has 0.46436481 mg of Vitamin B6 per 7 ounces, which is 35.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B945.6 μg

11.4%

Folates and Folic Acid

Light Rye Flour has 45.642695 μg of Vitamin B9 per 7 ounces, which is 11.4% 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 7 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 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.65 mg

11%

Tocopherols and Tocotrienols

Light Rye Flour has 1.64710595 mg of Vitamin E per 7 ounces, which is 11% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11.7 μg

9.76%

Phytomenadione or phylloquinone

Light Rye Flour has 11.7083435 μg of Vitamin K per 7 ounces, which is 9.76% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Light Rye Flour

Calcium25.8 mg

2.58%

Light Rye Flour has 25.798045 mg of Calcium per 7 ounces, which is 2.58% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.42 mg

47%

Light Rye Flour has 0.422691045 mg of Copper per 7 ounces, which is 47% 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

Iron1.8 mg

22.6%

Light Rye Flour has 1.80586315 mg of Iron per 7 ounces, which is 22.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium63.5 mg

15%

Light Rye Flour has 63.50288 mg of Magnesium per 7 ounces, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.3 mg

100%

Light Rye Flour has 2.30594833 mg of Manganese per 7 ounces, which is 100% 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

Phosphorus258 mg

37%

Light Rye Flour has 257.98045 mg of Phosphorus per 7 ounces, which is 37% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium445 mg

13%

Light Rye Flour has 444.52016 mg of Potassium per 7 ounces, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium35 μg

63.5%

Light Rye Flour has 34.926584 μg of Selenium per 7 ounces, which is 63.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Light Rye Flour has 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.64 mg

24%

Light Rye Flour has 2.63933845 mg of Zinc per 7 ounces, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water22.6 g

0.61%

Light Rye Flour has 22.622901 g of Water per 7 ounces, which is 0.61% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Light Rye Flour:

7 ounces of Light Rye Flour is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Light Rye Flour:

7 ounces of Light Rye Flour has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Phosphorus, Selenium and Zinc.
It also has a good amount of Magnesium and Potassium.
This cereal has some Calcium.
It has no Sodium.

Macronutrients in 7 ounces of Light Rye Flour:

7 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 Fat, Omega 6 and Sugars.
While 7 ounces of product has trace amounts of Saturated Fat, it has no Fructose, Glucose and Sucrose.

Compare Light Rye Flour with:

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Food Info

Nutrients in 7 ounces of Light Rye Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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