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Nutrients in 100 grams of Medium Rye flour

Rye flour, medium.

Macros Ratio

Protein Fat Carbs
12%
4%
84%
100 g ▼

Macro Nutrients

Medium Rye flour
Energy349 kcal
12%
Medium Rye flour has 349 kcal of Energy per 100 grams, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.52 g
1.57%
Medium Rye flour has 1.52 g of Fat per 100 grams, which is 1.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.18 g
0.56%
Medium Rye flour has 0.18 g of Saturated Fat per 100 grams, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.098 g
6.13%
Medium Rye flour has 0.098 g of Omega 3 per 100 grams, which is 6.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.6 g
3.5%
Medium Rye flour has 0.598 g of Omega 6 per 100 grams, which is 3.5% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate75.4 g
58%
Medium Rye flour has 75.43 g of Carbohydrate per 100 grams, which is 58% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.1 g
1.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Medium Rye flour has 1.1 g of Sugars per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.12 g
0.17%
≤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 0.12 g of Fructose per 100 grams, which is 0.17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.06 g
%
Medium Rye flour has 0.06 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.9 g
%
Medium Rye flour has 0.9 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber12 g
31%
Medium Rye flour has 11.8 g of Fiber per 100 grams, which is 31% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11 g
19.4%
Medium Rye flour has 10.88 g of Protein per 100 grams, which is 19.4% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg
24%
Thiamine
Medium Rye flour has 0.287 mg of Vitamin B1 per 100 grams, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg
8.77%
Riboflavin
Medium Rye flour has 0.114 mg of Vitamin B2 per 100 grams, which is 8.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.73 mg
10.8%
Niacin, nicotinic acid, niacinamide
Medium Rye flour has 1.727 mg of Vitamin B3 per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.49 mg
9.84%
Pantothenic acid
Medium Rye flour has 0.492 mg of Vitamin B5 per 100 grams, which is 9.84% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg
20.6%
Pyridoxine
Medium Rye flour has 0.268 mg of Vitamin B6 per 100 grams, which is 20.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B934 μg
8.5%
Folates and Folic Acid
Medium Rye flour has 34 μg of Vitamin B9 per 100 grams, which is 8.5% 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 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
0%
Ascorbic acid
Medium 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
0%
Calciferol, cholecalciferol, ergocalciferol
Medium 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 E1.43 mg
9.53%
Tocopherols and Tocotrienols
Medium Rye flour has 1.43 mg of Vitamin E per 100 grams, which is 9.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5.9 μg
4.9%
Phytomenadione or phylloquinone
Medium 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

Medium Rye flour
Calcium24 mg
2.4%
Medium Rye flour 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
Copper0.33 mg
36.8%
Medium Rye flour has 0.331 mg of Copper per 100 grams, which is 36.8% 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
Iron2.54 mg
31.8%
Medium Rye flour has 2.54 mg of Iron per 100 grams, which is 31.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium63 mg
15%
Medium Rye flour has 63 mg of Magnesium per 100 grams, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.4 mg
105%
Medium Rye flour has 2.412 mg of Manganese per 100 grams, which is 105% 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
Phosphorus225 mg
32%
Medium Rye flour has 225 mg of Phosphorus per 100 grams, which is 32% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium374 mg
11%
Medium Rye flour has 374 mg of Potassium per 100 grams, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium14.4 μg
26%
Medium Rye flour has 14.4 μg of Selenium per 100 grams, which is 26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2 mg
0.13%
Medium 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
Zinc2.17 mg
19.7%
Medium Rye flour has 2.17 mg of Zinc per 100 grams, which is 19.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water11 g
0.3%
Medium Rye flour has 10.97 g of Water per 100 grams, which is 0.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Medium Rye flour:
Minerals in 100 grams of Medium Rye flour:
Macronutrients in 100 grams of Medium Rye flour:



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