Nutrients in 5 ounces of Dark Rye Flour

Rye flour, dark.

raw ground

Macros Ratio

Protein Fat Carbs

18%

76%

5 oz ▼

Macro Nutrients

Dark Rye Flour

Energy461 kcal

16%

Dark Rye Flour has 460.679375 kcal of Energy per 5 ounces, which is 16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.15 g

3.24%

Dark Rye Flour has 3.1467945 g of Fat per 5 ounces, which is 3.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.38 g

1.2%

Dark Rye Flour has 0.381300775 g of Saturated Fat per 5 ounces, which is 1.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Dark Rye Flour has 0.208368825 g of Omega 3 per 5 ounces, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.27 g

7.5%

Dark Rye Flour has 1.274310025 g of Omega 6 per 5 ounces, which is 7.5% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate97 g

75%

Dark Rye Flour has 97.28130925 g of Carbohydrate per 5 ounces, which is 75% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.27 g

4.5%

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

Dark Rye Flour has 3.27436725 g of Sugars per 5 ounces, which is 4.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.33 g

0.45%

≤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 0.32601925 g of Fructose per 5 ounces, which is 0.45% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.31 g

Dark Rye Flour has 0.3118445 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.55 g

Dark Rye Flour has 2.551455 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber33.7 g

88.8%

Dark Rye Flour has 33.735905 g of Fiber per 5 ounces, which is 88.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22.6 g

40.3%

Dark Rye Flour has 22.55202725 g of Protein per 5 ounces, which is 40.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dark Rye Flour

Vitamin A1.4 μg

0.16%

RAE, retinol activity equivalents

Dark Rye Flour has 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.45 mg

37.3%

Thiamine

Dark Rye Flour has 0.4479221 mg of Vitamin B1 per 5 ounces, which is 37.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.36 mg

27.4%

Riboflavin

Dark Rye Flour has 0.355786225 mg of Vitamin B2 per 5 ounces, which is 27.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.05 mg

38%

Niacin, nicotinic acid, niacinamide

Dark Rye Flour has 6.05261825 mg of Vitamin B3 per 5 ounces, which is 38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.07 mg

41.4%

Pantothenic acid

Dark Rye Flour has 2.0695135 mg of Vitamin B5 per 5 ounces, which is 41.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.63 mg

48.3%

Pyridoxine

Dark Rye Flour has 0.627941425 mg of Vitamin B6 per 5 ounces, which is 48.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B946.8 μg

11.7%

Folates and Folic Acid

Dark Rye Flour has 46.776675 μg of Vitamin B9 per 5 ounces, which is 11.7% 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 5 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 5 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.87 mg

25.8%

Tocopherols and Tocotrienols

Dark Rye Flour has 3.86970675 mg of Vitamin E per 5 ounces, which is 25.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.36 μg

6.97%

Phytomenadione or phylloquinone

Dark Rye Flour has 8.3631025 μg of Vitamin K per 5 ounces, which is 6.97% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dark Rye Flour

Calcium52.4 mg

5.24%

Dark Rye Flour has 52.446575 mg of Calcium per 5 ounces, which is 5.24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.79 mg

88%

Dark Rye Flour has 0.793786 mg of Copper per 5 ounces, which is 88% 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

Iron7.04 mg

88%

Dark Rye Flour has 7.04485075 mg of Iron per 5 ounces, which is 88% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium227 mg

54%

Dark Rye Flour has 226.796 mg of Magnesium per 5 ounces, which is 54% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.6 mg

374%

Dark Rye Flour has 8.59273345 mg of Manganese per 5 ounces, which is 374% 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

Phosphorus707 mg

101%

Dark Rye Flour has 707.320025 mg of Phosphorus per 5 ounces, which is 101% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1016 mg

30%

Dark Rye Flour has 1016.329575 mg of Potassium per 5 ounces, which is 30% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium25.5 μg

46.4%

Dark Rye Flour has 25.51455 μg of Selenium per 5 ounces, which is 46.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.83 mg

0.19%

Dark Rye Flour has 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.14 mg

65%

Dark Rye Flour has 7.144074 mg of Zinc per 5 ounces, which is 65% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water15.2 g

0.41%

Dark Rye Flour has 15.23785625 g of Water per 5 ounces, which is 0.41% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Dark Rye Flour:

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

Minerals in 5 ounces of Dark Rye Flour:

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

Macronutrients in 5 ounces of Dark Rye Flour:

5 ounces of Dark Rye Flour has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Omega 3 and Omega 6.
This cereal has some Fat and Sugars.
While 5 ounces of product has trace amounts of Saturated Fat, it has no Fructose, Glucose and Sucrose.

Compare Dark Rye Flour with:

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Food Info

Nutrients in 5 ounces of Dark Rye Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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