Rye flour, medium

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 67 / 100 How is this scored?

Composition

Energy

Protein 10.9 g · 44 kcal/100g
Fat 1.5 g · 14 kcal/100g
Carbs 75.4 g · 302 kcal/100g
Fiber 11.8 g
Water 11 g
Total energy 349 kcal

Energy is predominantly from carbs (84%); EFSA recommends 45–60% for a balanced diet

Fat quality 66 / 100 How is this scored?
Total fat
1.5g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.7g
Omega-6
0.60g

Saturated fat is 0.5% of energy, within the WHO limit of 10%.

Protein quality 43 / 100 How is this scored?
Histidine 97%
Isoleucine 78%
Leucine 95%
Lysine 43%
Methionine + Cysteine 57%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 82%

Limiting amino acid is Lysine (43% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 62 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 1.4 mg
Vitamin K 6 µg
Thiamin (B1) 0.29 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 1.7 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.27 mg
Folate (B9) 34 µg
Vitamin B12 0.00 µg

Minerals

Calcium 24 mg
Iron 2.5 mg
Magnesium 63 mg
Phosphorus 225 mg
Potassium 374 mg
Sodium 2 mg
Zinc 2.2 mg
Copper 0.33 mg
Manganese 2.41 mg
Selenium 14.4 µg

Notable source of Manganese (121% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.