Nutrients in 14 ounces of Dark Rye Flour

Rye flour, dark.

raw ground

Macros Ratio

Protein Fat Carbs

18%

76%

14 oz ▼

Macro Nutrients

Dark Rye Flour

Energy1290 kcal

44.5%

Dark Rye Flour has 1289.90225 kcal of Energy per 14 ounces, which is 44.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.8 g

9.1%

Dark Rye Flour has 8.8110246 g of Fat per 14 ounces, which is 9.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.07 g

3.34%

Dark Rye Flour has 1.06764217 g of Saturated Fat per 14 ounces, which is 3.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.58 g

36.5%

Dark Rye Flour has 0.58343271 g of Omega 3 per 14 ounces, which is 36.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.57 g

21%

Dark Rye Flour has 3.56806807 g of Omega 6 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dark Rye Flour has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate272 g

210%

Dark Rye Flour has 272.3876659 g of Carbohydrate per 14 ounces, which is 210% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.17 g

12.6%

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

Dark Rye Flour has 9.1682283 g of Sugars per 14 ounces, which is 12.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.91 g

1.26%

≤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]

Dark Rye Flour has 0.9128539 g of Fructose per 14 ounces, which is 1.26% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.87 g

Dark Rye Flour has 0.8731646 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose7.14 g

Dark Rye Flour has 7.144074 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber94 g

249%

Dark Rye Flour has 94.460534 g of Fiber per 14 ounces, which is 249% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein63 g

113%

Dark Rye Flour has 63.1456763 g of Protein per 14 ounces, which is 113% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dark Rye Flour

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Dark Rye Flour has 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.25 mg

105%

Thiamine

Dark Rye Flour has 1.25418188 mg of Vitamin B1 per 14 ounces, which is 105% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21 mg

76.6%

Riboflavin

Dark Rye Flour has 0.99620143 mg of Vitamin B2 per 14 ounces, which is 76.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317 mg

106%

Niacin, nicotinic acid, niacinamide

Dark Rye Flour has 16.9473311 mg of Vitamin B3 per 14 ounces, which is 106% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.8 mg

116%

Pantothenic acid

Dark Rye Flour has 5.7946378 mg of Vitamin B5 per 14 ounces, which is 116% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.76 mg

135%

Pyridoxine

Dark Rye Flour has 1.75823599 mg of Vitamin B6 per 14 ounces, which is 135% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9131 μg

32.7%

Folates and Folic Acid

Dark Rye Flour has 130.97469 μg of Vitamin B9 per 14 ounces, which is 32.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dark Rye Flour has 0 μg of Vitamin B12 per 14 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

Dark Rye Flour has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dark Rye Flour has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11 mg

72.2%

Tocopherols and Tocotrienols

Dark Rye Flour has 10.8351789 mg of Vitamin E per 14 ounces, which is 72.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K23.4 μg

19.5%

Phytomenadione or phylloquinone

Dark Rye Flour has 23.416687 μg of Vitamin K per 14 ounces, which is 19.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dark Rye Flour

Calcium147 mg

14.7%

Dark Rye Flour has 146.85041 mg of Calcium per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.22 mg

247%

Dark Rye Flour has 2.2226008 mg of Copper per 14 ounces, which is 247% 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

Iron19.7 mg

247%

Dark Rye Flour has 19.7255821 mg of Iron per 14 ounces, which is 247% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium635 mg

151%

Dark Rye Flour has 635.0288 mg of Magnesium per 14 ounces, which is 151% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese24 mg

1046%

Dark Rye Flour has 24.05965366 mg of Manganese per 14 ounces, which is 1046% 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

Phosphorus1980 mg

283%

Dark Rye Flour has 1980.49607 mg of Phosphorus per 14 ounces, which is 283% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2846 mg

83.7%

Dark Rye Flour has 2845.72281 mg of Potassium per 14 ounces, which is 83.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium71.4 μg

130%

Dark Rye Flour has 71.44074 μg of Selenium per 14 ounces, which is 130% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Dark Rye Flour has 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc20 mg

182%

Dark Rye Flour has 20.0034072 mg of Zinc per 14 ounces, which is 182% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water42.7 g

1.15%

Dark Rye Flour has 42.6659975 g of Water per 14 ounces, which is 1.15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Dark Rye Flour:

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

Minerals in 14 ounces of Dark Rye Flour:

14 ounces of Dark Rye Flour has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It has a good amount of Calcium.
It has no Sodium.

Macronutrients in 14 ounces of Dark Rye Flour:

14 ounces of Dark Rye Flour has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3 and Omega 6.
It also has a good amount of Fat and Sugars.
This cereal has some Saturated Fat.
While 14 ounces of product has trace amounts of Fructose, it has no Glucose and Sucrose.

Compare Dark Rye Flour with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Dark Rye Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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