Comparing Nutrients in 100 calories Oranges with Peel VS Rye Reduced-calorie Bread

Weight per 100 calories

• Oranges with Peel: 159g
• Rye Reduced-calorie Bread: 49.3g

Rye Reduced-calorie Bread has 3.2 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oranges with Peel	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	1.56% 1.13g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	15.6% 5.9g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.8% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	2.93% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	2.9% 0.038mg	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	12% 47.6μg	7.14% 28.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.82% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	11% 111mg	3.74% 37.4mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	7.28% 0.066mg	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	16% 1.27mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	9.7% 0.22mg	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	5% 35mg	5.5% 38.4mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	1.4% 48.3mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.61% 22.7g	3700g per day for Men 19-50 years

Oranges With Peel VS Rye Reduced-calorie Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Rye Reduced-calorie Bread?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Rye Reduced-calorie Bread:

• 100 calories of Oranges with Peel have more Vitamin A, 3.6 times more Vitamin B5, 3.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 571.9 times more Vitamin C than Rye Reduced-calorie Bread.
• While 100 kcal of Rye Reduced-calorie Bread contain 1.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Rye Reduced-calorie Bread provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Rye Reduced-calorie Bread:

• 100 calories of Oranges with Peel have 3 times more Calcium, 1.4 times more Copper, 2.1 times more Magnesium, 6.4 times more Potassium and 5.8 times more Water than Rye Reduced-calorie Bread.
• While 100 kcal of Rye Reduced-calorie Bread contain 12.4 times more Selenium, 79.6 times more Sodium and 1.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Rye Reduced-calorie Bread contain similar levels of Iron and Phosphorus per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.2 times more Carbohydrate and 1.2 times more Fiber than Rye Reduced-calorie Bread.
• While 100 kcal of Rye Reduced-calorie Bread contain 5 times more Omega 6 and 2.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Rye Reduced-calorie Bread offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Rye Reduced-calorie Bread provide inadequate amounts of Omega 3 in 100 calories.