Amounts are per 100 grams, from USDA FoodData Central. Basic and whole foods are lab-measured (SR Legacy and Foundation Foods); branded packaged products carry the manufacturer's own label values. FoodFactsUSA reports what a food contains; it is not dietary advice.

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Per 100 gRye flour, darkWheat, hard red winter

Calories325327

Protein15.9 g12.6 g

Total fat2.2 g1.5 g

Saturated fat0.3 g0.3 g

Carbohydrate68.6 g71.2 g

Fiber23.8 g12.2 g

Sugars2.3 g0.4 g

Sodium2 mg2 mg

Potassium717 mg363 mg

Calcium37 mg29 mg

Iron5 mg3 mg

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Source: USDA FoodData Central. Comparison is per 100 g of each food.