Comparing Nutrients in 300 calories RyeVS Medium Rye flour

Weight per 300 calories

Rye

88.8g

Medium Rye flour

86g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Rye or Medium Rye flour?

Macros Ratio

Protein Fat Carbs

Rye

12%

84%

Medium Rye flour

12%

84%

300 kcal ▼

Macro Nutrients

Ryevs Medium Rye flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.45g

Fat

1.35%1.3g

1.45 gvs1.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.17g

Saturated Fat

0.48%0.15g

0.17 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6%0.096g

Omega 3

5.27%0.084g

0.096 gvs0.084 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.44%0.58g

Omega 6

3.02%0.51g

0.58 gvs0.51 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.8%67.3g

Carbohydrate

50%65g

67.3 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.2%0.87g

Sugars

1.3%0.95g

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

0.87 gvs0.95 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.098g

Fructose

0.14%0.1g

≤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]

0.098 gvs0.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.14g

Glucose

%0.052g

0.14 gvs0.052 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.63g

Sucrose

%0.77g

0.63 gvs0.77 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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35.3%13.4g

Fiber

26.7%10g

13.4 gvs10 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.4%9.18g

Protein

16.7%9.35g

9.18 gvs9.35 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Ryevs Medium Rye flour

0.099%0.89μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.89 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.4%0.28mg

Vitamin B1

20.6%0.25mg

Thiamine

0.28 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B2

7.54%0.098mg

Riboflavin

0.22 mgvs0.098 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.7%3.8mg

Vitamin B3

9.28%1.5mg

Niacin, nicotinic acid, niacinamide

3.8 mgvs1.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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26%1.3mg

Vitamin B5

8.46%0.42mg

Pantothenic acid

1.3 mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20%0.26mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.26 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.43%33.7μg

Vitamin B9

7.3%29.2μg

Folates and Folic Acid

33.7 μgvs29.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.03%0.75mg

Vitamin E

8.2%1.23mg

Tocopherols and Tocotrienols

0.75 mgvs1.23 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.36%5.24μg

Vitamin K

4.23%5.07μg

Phytomenadione or phylloquinone

5.24 μgvs5.07 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Ryevs Medium Rye flour

2.13%21.3mg

Calcium

2.06%20.6mg

21.3 mgvs20.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36%0.33mg

Copper

31.6%0.28mg

0.33 mgvs0.28 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29%2.33mg

Iron

27.3%2.2mg

2.33 mgvs2.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.2%98mg

Magnesium

13%54mg

98 mgvs54 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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99%2.3mg

Manganese

90%2.07mg

2.3 mgvs2.07 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42%295mg

Phosphorus

27.6%193mg

295 mgvs193 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.3%453mg

Potassium

9.46%321mg

453 mgvs321 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.4%12.3μg

Selenium

22.5%12.4μg

12.3 μgvs12.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.12%1.78mg

Sodium

0.11%1.7mg

1.78 mgvs1.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.4%2.35mg

Zinc

17%1.87mg

2.35 mgvs1.87 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.25%9.4g

Water

0.25%9.43g

9.4 gvs9.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Rye vs Medium Rye flour:

Rye grain has 2.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 3.1 times more Vitamin B5 than Medium Rye flour.
While Medium Rye flour contains 1.6 times more Vitamin E than Rye grain.
Both Rye grain and Medium Rye flour have similar amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin K per 300 kcal.
Both Rye grain as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rye vs Medium Rye flour:

Rye grain has 1.8 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Medium Rye flour.
Both Rye grain and Medium Rye flour have similar amounts of Copper, Iron, Manganese and Selenium per 300 kcal.
Both Rye grain as well as Medium Rye flour have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rye grain has 1.3 times more Fiber than Medium Rye flour.
Both Rye grain and Medium Rye flour have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
Both Rye grain as well as Medium Rye flour have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

RyeVS Dark Rye FlourMedium Rye flourVS Dark Rye FlourRyeVS Light Rye FlourMedium Rye flourVS Light Rye Flour

Compare Foods

Comparing Nutrients in 300 calories RyeVS Medium Rye flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Rye or Medium Rye flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: