Nutrients in 7 ounces of Rye

Rye grain (Secale cereale L.).

raw whole

Macros Ratio

Protein Fat Carbs

12%

84%

7 oz ▼

Macro Nutrients

Rye

Energy671 kcal

23%

Rye grain has 670.74917 kcal of Energy per 7 ounces, which is 23% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.23 g

3.33%

Rye grain has 3.23467795 g of Fat per 7 ounces, which is 3.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.39 g

1.22%

Rye grain has 0.390939605 g of Saturated Fat per 7 ounces, which is 1.22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13.4%

Rye grain has 0.21432222 g of Omega 3 per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.3 g

7.7%

Rye grain has 1.307762435 g of Omega 6 per 7 ounces, which is 7.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Rye grain 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

Carbohydrate151 g

116%

Rye grain has 150.5415149 g of Carbohydrate per 7 ounces, which is 116% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.94 g

2.7%

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

Rye grain has 1.9447757 g of Sugars per 7 ounces, which is 2.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.22 g

0.3%

≤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]

Rye grain has 0.21829115 g of Fructose per 7 ounces, which is 0.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.32 g

Rye grain has 0.3175144 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.4 g

Rye grain has 1.40897015 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber30 g

79%

Rye grain has 29.9654215 g of Fiber per 7 ounces, which is 79% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20.5 g

36.6%

Rye grain has 20.5193681 g of Protein per 7 ounces, which is 36.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rye

Vitamin A2 μg

0.22%

RAE, retinol activity equivalents

Rye grain 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
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Vitamin B10.63 mg

52.3%

Thiamine

Rye grain 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
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Vitamin B20.5 mg

38.3%

Riboflavin

Rye grain 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
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Vitamin B38.47 mg

53%

Niacin, nicotinic acid, niacinamide

Rye grain 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
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Vitamin B52.9 mg

58%

Pantothenic acid

Rye grain 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
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Vitamin B60.58 mg

45%

Pyridoxine

Rye grain has 0.58343271 mg of Vitamin B6 per 7 ounces, which is 45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B975.4 μg

19%

Folates and Folic Acid

Rye grain has 75.40967 μg of Vitamin B9 per 7 ounces, which is 19% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Rye grain 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
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Vitamin C0 mg

Ascorbic acid

Rye grain 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

Rye grain 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
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Vitamin E1.7 mg

11.2%

Tocopherols and Tocotrienols

Rye grain has 1.68679525 mg of Vitamin E per 7 ounces, which is 11.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11.7 μg

9.76%

Phytomenadione or phylloquinone

Rye grain 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

Rye

Calcium47.6 mg

4.76%

Rye grain has 47.62716 mg of Calcium per 7 ounces, which is 4.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.73 mg

81%

Rye grain has 0.728298655 mg of Copper per 7 ounces, which is 81% 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

Iron5.2 mg

65.2%

Rye grain has 5.21914295 mg of Iron per 7 ounces, which is 65.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium218 mg

52%

Rye grain has 218.29115 mg of Magnesium per 7 ounces, which is 52% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.1 mg

222%

Rye grain has 5.113966305 mg of Manganese per 7 ounces, which is 222% 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

Phosphorus659 mg

94%

Rye grain has 658.84238 mg of Phosphorus per 7 ounces, which is 94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1012 mg

29.8%

Rye grain has 1012.07715 mg of Potassium per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium27.6 μg

50%

Rye grain has 27.5840635 μg of Selenium per 7 ounces, which is 50% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Rye grain 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

Zinc5.26 mg

48%

Rye grain has 5.25883225 mg of Zinc per 7 ounces, which is 48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water21 g

0.57%

Rye grain has 21.035329 g of Water per 7 ounces, which is 0.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Rye grain:

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

Minerals in 7 ounces of Rye grain:

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

Macronutrients in 7 ounces of Rye grain:

7 ounces of Rye has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and 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 Rye grain with:

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Food Info

Nutrients in 7 ounces of Rye

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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