Nutrients in 100 grams of Light Rye Flour

Rye flour, light.

raw ground

Macros Ratio

Protein Fat Carbs

11%

86%

100 g ▼

Macro Nutrients

Light Rye Flour

Energy357 kcal

12.3%

Light Rye Flour has 357 kcal of Energy per 100 grams, which is 12.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.33 g

1.37%

Light Rye Flour has 1.33 g of Fat per 100 grams, which is 1.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.47%

Light Rye Flour has 0.15 g of Saturated Fat per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.083 g

5.2%

Light Rye Flour has 0.083 g of Omega 3 per 100 grams, which is 5.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.5 g

2.95%

Light Rye Flour has 0.501 g of Omega 6 per 100 grams, which is 2.95% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate76.7 g

59%

Light Rye Flour has 76.68 g of Carbohydrate per 100 grams, which is 59% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.93 g

1.3%

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

Light Rye Flour has 0.93 g of Sugars per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.09 g

0.12%

≤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 0.09 g of Fructose per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.14 g

Light Rye Flour has 0.14 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.57 g

Light Rye Flour has 0.57 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8 g

21%

Light Rye Flour has 8 g of Fiber per 100 grams, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.8 g

17.5%

Light Rye Flour has 9.82 g of Protein per 100 grams, which is 17.5% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.33 mg

27.6%

Thiamine

Light Rye Flour has 0.331 mg of Vitamin B1 per 100 grams, which is 27.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.09 mg

6.92%

Riboflavin

Light Rye Flour has 0.09 mg of Vitamin B2 per 100 grams, which is 6.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.8 mg

Niacin, nicotinic acid, niacinamide

Light Rye Flour has 0.8 mg of Vitamin B3 per 100 grams, which is 5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.67 mg

13.3%

Pantothenic acid

Light Rye Flour has 0.665 mg of Vitamin B5 per 100 grams, which is 13.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

18%

Pyridoxine

Light Rye Flour has 0.234 mg of Vitamin B6 per 100 grams, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B923 μg

5.75%

Folates and Folic Acid

Light Rye Flour has 23 μg of Vitamin B9 per 100 grams, which is 5.75% 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 100 grams, 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 100 grams, 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.83 mg

5.53%

Tocopherols and Tocotrienols

Light Rye Flour has 0.83 mg of Vitamin E per 100 grams, which is 5.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.9 μg

4.9%

Phytomenadione or phylloquinone

Light Rye Flour has 5.9 μg of Vitamin K per 100 grams, which is 4.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Light Rye Flour

Calcium13 mg

1.3%

Light Rye Flour has 13 mg of Calcium per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23.7%

Light Rye Flour has 0.213 mg of Copper per 100 grams, which is 23.7% 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

Iron0.91 mg

11.4%

Light Rye Flour has 0.91 mg of Iron per 100 grams, which is 11.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32 mg

7.6%

Light Rye Flour has 32 mg of Magnesium per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.16 mg

50.5%

Light Rye Flour has 1.162 mg of Manganese per 100 grams, which is 50.5% 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

Phosphorus130 mg

18.6%

Light Rye Flour has 130 mg of Phosphorus per 100 grams, which is 18.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium224 mg

6.6%

Light Rye Flour has 224 mg of Potassium per 100 grams, which is 6.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium17.6 μg

32%

Light Rye Flour has 17.6 μg of Selenium per 100 grams, which is 32% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Light Rye Flour has 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.33 mg

12%

Light Rye Flour has 1.33 mg of Zinc per 100 grams, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water11.4 g

0.31%

Light Rye Flour has 11.4 g of Water per 100 grams, which is 0.31% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Light Rye Flour:

100 grams of Light Rye Flour is an excellent source of Vitamin B1.
It has a good amount of Vitamin B5 and Vitamin B6.
It also has some 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 100 grams of Light Rye Flour:

100 grams of Light Rye Flour is an excellent source of Copper, Manganese and Selenium.
It has a good amount of Iron, Magnesium, Phosphorus and Zinc.
It also has some Potassium.
While 100 grams of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 grams of Light Rye Flour:

100 grams of Light Rye Flour is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Omega 3 and Omega 6.
While 100 grams 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 100 grams of Light Rye Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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