Nutrients in 14 ounces of Light Rye Flour

Rye flour, light.

raw ground

Macros Ratio

Protein Fat Carbs

11%

86%

14 oz ▼

Macro Nutrients

Light Rye Flour

Energy1417 kcal

49%

Light Rye Flour has 1416.90801 kcal of Energy per 14 ounces, which is 49% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.28 g

5.44%

Light Rye Flour has 5.2786769 g of Fat per 14 ounces, which is 5.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.6 g

1.86%

Light Rye Flour has 0.5953395 g of Saturated Fat per 14 ounces, which is 1.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.33 g

20.6%

Light Rye Flour has 0.32942119 g of Omega 3 per 14 ounces, which is 20.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62 g

11.7%

Light Rye Flour has 1.98843393 g of Omega 6 per 14 ounces, which is 11.7% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate304 g

234%

Light Rye Flour has 304.3375524 g of Carbohydrate per 14 ounces, which is 234% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.7 g

5.1%

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

Light Rye Flour has 3.6911049 g of Sugars per 14 ounces, which is 5.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.36 g

0.49%

≤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 0.3572037 g of Fructose per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.56 g

Light Rye Flour has 0.5556502 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.26 g

Light Rye Flour has 2.2622901 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber31.8 g

83.6%

Light Rye Flour has 31.75144 g of Fiber per 14 ounces, which is 83.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein39 g

69.6%

Light Rye Flour has 38.9748926 g of Protein per 14 ounces, which is 69.6% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.3 mg

109%

Thiamine

Light Rye Flour has 1.31371583 mg of Vitamin B1 per 14 ounces, which is 109% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.36 mg

27.5%

Riboflavin

Light Rye Flour has 0.3572037 mg of Vitamin B2 per 14 ounces, which is 27.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.18 mg

20%

Niacin, nicotinic acid, niacinamide

Light Rye Flour has 3.175144 mg of Vitamin B3 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.64 mg

52.8%

Pantothenic acid

Light Rye Flour has 2.63933845 mg of Vitamin B5 per 14 ounces, which is 52.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.93 mg

71.4%

Pyridoxine

Light Rye Flour has 0.92872962 mg of Vitamin B6 per 14 ounces, which is 71.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B991 μg

23%

Folates and Folic Acid

Light Rye Flour has 91.28539 μg of Vitamin B9 per 14 ounces, which is 23% 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 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

Light 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

Light 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 E3.3 mg

22%

Tocopherols and Tocotrienols

Light Rye Flour has 3.2942119 mg of Vitamin E per 14 ounces, which is 22% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K23.4 μg

19.5%

Phytomenadione or phylloquinone

Light 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

Light Rye Flour

Calcium51.6 mg

5.16%

Light Rye Flour has 51.59609 mg of Calcium per 14 ounces, which is 5.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.85 mg

94%

Light Rye Flour has 0.84538209 mg of Copper per 14 ounces, which is 94% 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

Iron3.6 mg

45%

Light Rye Flour has 3.6117263 mg of Iron per 14 ounces, which is 45% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium127 mg

30.2%

Light Rye Flour has 127.00576 mg of Magnesium per 14 ounces, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.6 mg

201%

Light Rye Flour has 4.61189666 mg of Manganese per 14 ounces, which is 201% 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

Phosphorus516 mg

73.7%

Light Rye Flour has 515.9609 mg of Phosphorus per 14 ounces, which is 73.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium889 mg

26%

Light Rye Flour has 889.04032 mg of Potassium per 14 ounces, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium70 μg

127%

Light Rye Flour has 69.853168 μg of Selenium per 14 ounces, which is 127% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Light 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

Zinc5.28 mg

48%

Light Rye Flour has 5.2786769 mg of Zinc per 14 ounces, which is 48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water45.2 g

1.22%

Light Rye Flour has 45.245802 g of Water per 14 ounces, which is 1.22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Light Rye Flour:

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

Minerals in 14 ounces of Light Rye Flour:

14 ounces of Light Rye Flour has outstanding amounts of Copper, Manganese and Selenium.
It is an excellent source of Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has some Calcium.
It has no Sodium.

Macronutrients in 14 ounces of Light Rye Flour:

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

Compare Light Rye Flour with:

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Food Info

Nutrients in 14 ounces of Light Rye Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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