Comparing Nutrients in 100 calories Florida Oranges VS Medium Rye flour

Weight per 100 calories

• Florida Oranges: 217g
• Medium Rye flour: 28.7g

Medium Rye flour has 7.6 times more energy per unit of mass than Raw Florida Oranges, which is high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Florida Oranges or Medium Rye flour?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Florida Oranges	Medium Rye flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	27.4% 20g	0.43% 0.32g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.047% 0.034g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.017g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	2.66% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.53% 0.11mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.24% 37μg	2.44% 9.74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.6% 0.39mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Medium Rye flour	Recommended Dietary Allowance
Calcium	9.35% 93mg	0.69% 6.88mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	10.5% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.45% 0.2mg	9.1% 0.73mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	2.27% 0.052mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.73% 26mg	9.2% 64.5mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	7.5% 4.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.038% 0.57mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	5.65% 0.62mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.085% 3.14g	3700g per day for Men 19-50 years

Florida Oranges VS Medium Rye Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Florida Oranges or Medium Rye flour?

Lets compare vitamin content per 100 calories of Florida Oranges vs Medium Rye flour:

• 100 calories of Florida Oranges have more Vitamin A, 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 1.4 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Medium Rye flour.
• Both Florida Oranges and Medium Rye flour provide similar amounts of Vitamin E per 100 calories.
• 100 calories of Medium Rye flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Florida Oranges as well as Medium Rye flour have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Florida Oranges vs Medium Rye flour:

• 100 calories of Florida Oranges have 13.6 times more Calcium, 1.2 times more Magnesium, 3.4 times more Potassium and 60.3 times more Water than Medium Rye flour.
• While 100 kcal of Medium Rye flour contain 3.7 times more Iron, 13.2 times more Manganese, 2.5 times more Phosphorus, 3.8 times more Selenium and 3.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Medium Rye flour contain similar levels of Copper per 100 calories.
• 100 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc
• 100 calories of Medium Rye flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Florida Oranges have 63 times more Sugars and 1.5 times more Fiber than Medium Rye flour.
• While 100 kcal of Medium Rye flour contain 2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Medium Rye flour offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Florida Oranges as well as Medium Rye flour provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.