Nutrients in 7 ounces of Dark Rye Flour

Rye flour, dark.

raw ground

Macros Ratio

Protein Fat Carbs

18%

76%

7 oz ▼

Macro Nutrients

Dark Rye Flour

Energy645 kcal

22.2%

Dark Rye Flour has 644.951125 kcal of Energy per 7 ounces, which is 22.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.4 g

4.54%

Dark Rye Flour has 4.4055123 g of Fat per 7 ounces, which is 4.54% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.53 g

1.67%

Dark Rye Flour has 0.533821085 g of Saturated Fat per 7 ounces, which is 1.67% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.29 g

18.2%

Dark Rye Flour has 0.291716355 g of Omega 3 per 7 ounces, which is 18.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.8 g

10.5%

Dark Rye Flour has 1.784034035 g of Omega 6 per 7 ounces, which is 10.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate136 g

105%

Dark Rye Flour has 136.19383295 g of Carbohydrate per 7 ounces, which is 105% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.6 g

6.32%

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

Dark Rye Flour has 4.58411415 g of Sugars per 7 ounces, which is 6.32% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.46 g

0.63%

≤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 0.45642695 g of Fructose per 7 ounces, which is 0.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.44 g

Dark Rye Flour has 0.4365823 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.57 g

Dark Rye Flour has 3.572037 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber47.2 g

124%

Dark Rye Flour has 47.230267 g of Fiber per 7 ounces, which is 124% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein31.6 g

56.4%

Dark Rye Flour has 31.57283815 g of Protein per 7 ounces, which is 56.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Dark Rye Flour

Vitamin A2 μg

0.22%

RAE, retinol activity equivalents

Dark Rye Flour has 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.63 mg

52.3%

Thiamine

Dark Rye Flour has 0.62709094 mg of Vitamin B1 per 7 ounces, which is 52.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.5 mg

38.3%

Riboflavin

Dark Rye Flour has 0.498100715 mg of Vitamin B2 per 7 ounces, which is 38.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B38.47 mg

53%

Niacin, nicotinic acid, niacinamide

Dark Rye Flour has 8.47366555 mg of Vitamin B3 per 7 ounces, which is 53% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B52.9 mg

58%

Pantothenic acid

Dark Rye Flour has 2.8973189 mg of Vitamin B5 per 7 ounces, which is 58% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.88 mg

67.6%

Pyridoxine

Dark Rye Flour has 0.879117995 mg of Vitamin B6 per 7 ounces, which is 67.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B965.5 μg

16.4%

Folates and Folic Acid

Dark Rye Flour has 65.487345 μg of Vitamin B9 per 7 ounces, which is 16.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Dark Rye Flour has 0 mg of Vitamin C per 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E5.4 mg

36%

Tocopherols and Tocotrienols

Dark Rye Flour has 5.41758945 mg of Vitamin E per 7 ounces, which is 36% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11.7 μg

9.76%

Phytomenadione or phylloquinone

Dark Rye Flour has 11.7083435 μg of Vitamin K per 7 ounces, which is 9.76% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dark Rye Flour

Calcium73.4 mg

7.34%

Dark Rye Flour has 73.425205 mg of Calcium per 7 ounces, which is 7.34% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

123%

Dark Rye Flour has 1.1113004 mg of Copper per 7 ounces, which is 123% 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

Iron9.86 mg

123%

Dark Rye Flour has 9.86279105 mg of Iron per 7 ounces, which is 123% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium318 mg

75.6%

Dark Rye Flour has 317.5144 mg of Magnesium per 7 ounces, which is 75.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese12 mg

523%

Dark Rye Flour has 12.02982683 mg of Manganese per 7 ounces, which is 523% 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

Phosphorus990 mg

141%

Dark Rye Flour has 990.248035 mg of Phosphorus per 7 ounces, which is 141% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1423 mg

42%

Dark Rye Flour has 1422.861405 mg of Potassium per 7 ounces, which is 42% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium35.7 μg

65%

Dark Rye Flour has 35.72037 μg of Selenium per 7 ounces, which is 65% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Dark Rye Flour has 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc10 mg

91%

Dark Rye Flour has 10.0017036 mg of Zinc per 7 ounces, which is 91% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water21.3 g

0.58%

Dark Rye Flour has 21.33299875 g of Water per 7 ounces, which is 0.58% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Dark Rye Flour:

7 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 and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Dark Rye Flour:

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

Macronutrients in 7 ounces of Dark Rye Flour:

7 ounces of Dark Rye Flour has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has a good amount of Omega 3 and Omega 6.
This cereal has some Fat and Sugars.
While 7 ounces of product has trace amounts of Saturated Fat, it has no Fructose, Glucose and Sucrose.

Compare Dark Rye Flour with:

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

Food Info

Nutrients in 7 ounces of Dark Rye Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dark Rye Flour with: