Macro Breakdown
Health Scores (0-10)
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 1414.0 kJ | — |
| Protein | 10.3 g | 21% DV |
| Total Fat | 1.6 g | 2% DV |
| Carbohydrate | 75.9 g | 28% DV |
| Fiber | 15.1 g | 54% DV |
| Sugar | 1.0 g | 2% DV |
| Sodium | 2.0 mg | — |
| Calcium | 24.0 mg | 2% DV |
| Iron | 2.6 mg | 15% DV |
| Magnesium | 110.0 mg | 26% DV |
| Phosphorus | 332.0 mg | 27% DV |
| Potassium | 510.0 mg | 11% DV |
| Zinc | 2.6 mg | 24% DV |
| Vitamin B6 | 0.3 mg | 17% DV |
| Folate | 38.0 µg | 10% DV |
| Vitamin A | 1.0 µg | — |
| Vitamin E | 0.8 mg | 6% DV |
| Vitamin K | 5.9 µg | 5% DV |
| Selenium | 13.9 µg | 25% DV |
Fatty Acid Breakdown
| Fatty Acid | Amount / 100g |
|---|---|
| saturated fat | 0.197g |
| monounsaturated fat | 0.208g |
| polyunsaturated fat | 0.767g |
| trans fat | 0.000g |
Compare Rye grain With...
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal
Health Condition Relevance
Pcos
magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.
Testosterone Low
zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.
Gut Health
fiber, zinc. Soluble fiber→SCFA (butyrate) fuels colonocytes. Polyphenols metabolize into anti-inflammatory compo.
Hormonal & Metabolic Impact
Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).
Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).
Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.
Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.