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Nutritional Data for 100 grams of RYE

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 CUP = 84.00 gm, 1 CUP = 169.00 gm
6.6% Cals from fat, 17.8% Cals from protein, 75.6% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:  335.000    11.6%    15.2%
Protein                 Gms :   14.760    23.4%    29.5%
Total lipid (fat)       Gms :    2.500     2.6%     3.4%
Carbohydrate, by diff.  Gms :   69.760    14.8%    20.8%
Total saturated fat     Gms :    0.287     0.9%     1.2%
Ttl monounsaturated fat Gms :    0.303
Ttl polyunsaturated fat Gms :    1.115
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :    6.000     1.2%     1.2%
Total dietary fiber     Gms :   14.600    58.4%    58.4%
Vitamin A               Re  :    0.000     0.0%     0.0%
Vitamin A               IU  :    0.000
Alpha tocopherol        Mg  :    1.280    12.8%    16.0%
Ascorbic acid           Mg  :    0.000     0.0%     0.0%
Thiamin                 Mg  :    0.316    21.1%    28.7%
Riboflavin              Mg  :    0.251    14.8%    19.3%
Niacin                  Mg  :    4.270    22.5%    28.5%
Vitamin B6              Mg  :    0.294    14.7%    18.4%
Folacin                 Mcg :   60.000    30.0%    33.3%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  264.000    13.2%    13.2%
Calcium                 Mg  :   33.000     4.1%     4.1%
Phosphorus              Mg  :  374.000    46.8%    46.8%
Magnesium               Mg  :  121.000    34.6%    43.2%
Iron                    Mg  :    2.670    26.7%    17.8%
Zinc                    Mg  :    3.730    24.9%    31.1%
Pantothenic acid        Mg  :    1.456    29.1%    29.1%
Copper                  Mg  :    0.450    22.5%    22.5%
Manganese               Mg  :    2.680    76.6%    76.6%
Ash                     Gms :    2.020
Water                   Gms :   10.950
Food energy             KJ  : 1403.000
Myristic acid (14:0)    Gms :    0.003
Palmitic acid (16:0)    Gms :    0.271
Stearic acid  (18:0)    Gms :    0.009
Palmitoleic acid(16:1)  Gms :    0.010
Oleic acid      (18:1)  Gms :    0.280
Gadoleic acid   (20:1)  Gms :    0.013
Linoleic acid (18:2/n6) Gms :    0.958    15.0%    19.6%
Linolenic acid(18:3/n3) Gms :    0.157     9.8%    13.1%
Histidine               Gms :    0.367    38.6%    48.3%
Isoleucine              Gms :    0.549    69.5%    87.1%
Leucine                 Gms :    0.980    88.3%   111.4%
Lysine                  Gms :    0.605    63.7%    79.6%
Methionine              Gms :    0.248
Cystine                 Gms :    0.329
Methionine+Cystine      Gms :    0.577    56.0%    70.4%
Phenylalanine           Gms :    0.674
Tyrosine                Gms :    0.339
Phenylalanine+Tyrosine  Gms :    1.013    91.3%   115.1%
Threonine               Gms :    0.532    96.7%    60.5%
Tryptophan              Gms :    0.154    55.0%    70.0%
Valine                  Gms :    0.747    94.6%   118.6%
Arginine                Gms :    0.813
Alanine                 Gms :    0.711
Aspartic acid           Gms :    1.177
Glutamic acid           Gms :    3.661
Glycine                 Gms :    0.701
@Y:    1.491
Serine                  Gms :    0.681
Protein Score: 100, 53% ideal. EAA score: 1.65. 
Limiting Amino Acid: Histidine          


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