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Nutrients in 100 grams of Rye

Rye grain (Secale cereale L.).
rawwhole

Macros Ratio

ProteinsFatsCarbs
12%
4%
84%
100 g ▼

Macro Nutrients

Rye
Energy338 kcal
11.7%
Rye grain has 338 kcal of Energy per 100 grams, which is 11.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.63 g
1.7%
Rye grain has 1.63 g of Fat per 100 grams, which is 1.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein10 g
18%
Rye grain has 10 g of Protein per 100 grams, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate76 g
58%
Rye grain has 76 g of Carbohydrate per 100 grams, which is 58% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.98 g
1.35%
Rye grain has 0.98 g of Sugars per 100 grams, which is 1.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber15 g
39%
Rye grain has 15 g of Fiber per 100 grams, which is 39% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Rye grain 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
Saturated Fat0.2 g
0.63%
Rye grain has 0.2 g of Saturated Fat per 100 grams, which is 0.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
6.88%
Rye grain has 0.11 g of Omega 3 per 100 grams, which is 6.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.66 g
3.9%
Rye grain has 0.66 g of Omega 6 per 100 grams, which is 3.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water10.6 g
0.29%
Rye grain has 10.6 g of Water per 100 grams, which is 0.29% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Rye
Vitamin A1 μg
0.11%
Rye grain has 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.32 mg
26.7%
Rye grain has 0.32 mg of Thiamine per 100 grams, which is 26.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.25 mg
19%
Rye grain has 0.25 mg of Vitamin B2 per 100 grams, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B34.27 mg
26.7%
Rye grain has 4.27 mg of Vitamin B3 per 100 grams, which is 26.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.29 mg
22%
Rye grain has 0.29 mg of Vitamin B6 per 100 grams, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Rye grain 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
Vitamin C0 mg
0%
Rye grain 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
0%
Rye grain 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
Vitamin E0.85 mg
5.67%
Rye grain has 0.85 mg of Vitamin E per 100 grams, which is 5.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5.9 μg
4.9%
Rye grain 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
Folate38 μg
9.5%
Rye grain has 38 μg of Folate per 100 grams, which is 9.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Rye
Calcium24 mg
2.4%
Rye grain has 24 mg of Calcium per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.37 mg
41%
Rye grain has 0.37 mg of Copper per 100 grams, which is 41% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron2.63 mg
33%
Rye grain has 2.63 mg of Iron per 100 grams, which is 33% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium110 mg
26%
Rye grain has 110 mg of Magnesium per 100 grams, which is 26% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.58 mg
112%
Rye grain has 2.58 mg of Manganese per 100 grams, which is 112% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus332 mg
47%
Rye grain has 332 mg of Phosphorus per 100 grams, which is 47% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium510 mg
15%
Rye grain has 510 mg of Potassium per 100 grams, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium14 μg
25%
Rye grain has 14 μg of Selenium per 100 grams, which is 25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2 mg
0.13%
Rye grain 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
Zinc2.65 mg
24%
Rye grain has 2.65 mg of Zinc per 100 grams, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of Rye grain:
100 grams of Rye is an excellent source of Thiamine, Vitamin B3 and Vitamin B6. It has a good amount of Vitamin B2 and Folate. It also has some Vitamin E and Vitamin K. It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 grams of Rye grain:
100 grams of Rye has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc. It also has a good amount of Potassium. While 100 grams of product has trace amounts of Calcium, it has no Sodium.
Macronutrients in 100 grams of Rye grain:
100 grams of Rye 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.



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