Nutrients in 100 calories of Dark Rye Flour

Rye flour, dark.

raw ground

Weight per 100 Calories

Dark Rye Flour

31g

Dark Rye Flour has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

18%

76%

100 kcal ▼

Macro Nutrients

Dark Rye Flour

Energy100 kcal

3.45%

Dark Rye Flour has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.68 g

0.7%

Dark Rye Flour has 0.68307692307692 g of Fat per 100 calories, which is 0.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.083 g

0.26%

Dark Rye Flour has 0.082769230769231 g of Saturated Fat per 100 calories, which is 0.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.045 g

2.83%

Dark Rye Flour has 0.045230769230769 g of Omega 3 per 100 calories, which is 2.83% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.28 g

1.63%

Dark Rye Flour has 0.27661538461538 g of Omega 6 per 100 calories, which is 1.63% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21 g

16.2%

Dark Rye Flour has 21.116923076923 g of Carbohydrate per 100 calories, which is 16.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.71 g

0.98%

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

Dark Rye Flour has 0.71076923076923 g of Sugars per 100 calories, which is 0.98% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.071 g

0.098%

≤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 0.070769230769231 g of Fructose per 100 calories, which is 0.098% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.068 g

Dark Rye Flour has 0.067692307692308 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.55 g

Dark Rye Flour has 0.55384615384615 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.32 g

19.3%

Dark Rye Flour has 7.3230769230769 g of Fiber per 100 calories, which is 19.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.9 g

8.74%

Dark Rye Flour has 4.8953846153846 g of Protein per 100 calories, which is 8.74% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dark Rye Flour

Vitamin A0.31 μg

0.034%

RAE, retinol activity equivalents

Dark Rye Flour has 0.30769230769231 μg of Vitamin A per 100 calories, which is 0.034% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.097 mg

8.1%

Thiamine

Dark Rye Flour has 0.097230769230769 mg of Vitamin B1 per 100 calories, which is 8.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.077 mg

5.94%

Riboflavin

Dark Rye Flour has 0.077230769230769 mg of Vitamin B2 per 100 calories, which is 5.94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.3 mg

8.2%

Niacin, nicotinic acid, niacinamide

Dark Rye Flour has 1.3138461538462 mg of Vitamin B3 per 100 calories, which is 8.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.45 mg

Pantothenic acid

Dark Rye Flour has 0.44923076923077 mg of Vitamin B5 per 100 calories, which is 9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

10.5%

Pyridoxine

Dark Rye Flour has 0.13630769230769 mg of Vitamin B6 per 100 calories, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B910 μg

2.54%

Folates and Folic Acid

Dark Rye Flour has 10.153846153846 μg of Vitamin B9 per 100 calories, which is 2.54% 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 100 calories, 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 100 calories, 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.84 mg

5.6%

Tocopherols and Tocotrienols

Dark Rye Flour has 0.84 mg of Vitamin E per 100 calories, which is 5.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.8 μg

1.5%

Phytomenadione or phylloquinone

Dark Rye Flour has 1.8153846153846 μg of Vitamin K per 100 calories, which is 1.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dark Rye Flour

Calcium11.4 mg

1.14%

Dark Rye Flour has 11.384615384615 mg of Calcium per 100 calories, which is 1.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

19%

Dark Rye Flour has 0.17230769230769 mg of Copper per 100 calories, which is 19% 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

Iron1.53 mg

19%

Dark Rye Flour has 1.5292307692308 mg of Iron per 100 calories, which is 19% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium49.2 mg

11.7%

Dark Rye Flour has 49.230769230769 mg of Magnesium per 100 calories, which is 11.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.87 mg

81%

Dark Rye Flour has 1.8652307692308 mg of Manganese per 100 calories, which is 81% 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

Phosphorus154 mg

22%

Dark Rye Flour has 153.53846153846 mg of Phosphorus per 100 calories, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium221 mg

6.5%

Dark Rye Flour has 220.61538461538 mg of Potassium per 100 calories, which is 6.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.54 μg

10%

Dark Rye Flour has 5.5384615384615 μg of Selenium per 100 calories, which is 10% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.62 mg

0.041%

Dark Rye Flour has 0.61538461538462 mg of Sodium per 100 calories, which is 0.041% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.55 mg

14%

Dark Rye Flour has 1.5507692307692 mg of Zinc per 100 calories, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.3 g

0.089%

Dark Rye Flour has 3.3076923076923 g of Water per 100 calories, which is 0.089% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Dark Rye Flour:

100 calories of Dark Rye Flour has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It has some Vitamin B2, Vitamin B9 and Vitamin E.
While 100 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 calories of Dark Rye Flour:

100 calories of Dark Rye Flour has outstanding amounts of Manganese.
It is an excellent source of Phosphorus.
It also has a good amount of Copper, Iron, Magnesium, Selenium and Zinc.
This cereal has some Potassium.
While 100 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 calories of Dark Rye Flour:

100 calories of Dark Rye Flour has a good amount of Carbohydrate, Fiber and Protein.
It has some Omega 3.
While 100 calories of product has trace amounts of Fat, Omega 6 and Sugars, it has no Saturated Fat, 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 100 calories of Dark Rye Flour

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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