Comparing Nutrients in 100 calories Dark Rye Flour VS Oranges with Peel

Weight per 100 calories

• Dark Rye Flour: 31g
• Oranges with Peel: 159g

Dark Rye Flour has 5.2 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Dark Rye Flour or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dark Rye Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	19% 24.6g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	NA	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	0.098% 0.071g	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	% 0.068g	NA	g per day for Men 19-50 years
Sucrose	% 0.55g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.32g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	8.74% 4.9g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.034% 0.31μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	11.4% 0.15mg	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	2.54% 10μg	12% 47.6μg	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	0% 0mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.6% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.14% 11.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	10% 0.09mg	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	19% 1.53mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49.2mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	NA	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	22% 154mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	10% 5.54μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.041% 0.62mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	3.53% 131g	3700g per day for Men 19-50 years

Dark Rye Flour VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dark Rye Flour or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Dark Rye Flour vs Oranges with Peel :

• 100 calories of Dark Rye Flour have 1.7 times more Vitamin B3 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 67.1 times more Vitamin A, 1.6 times more Vitamin B1, 4.7 times more Vitamin B9 and more Vitamin C than Dark Rye Flour.
• Both Dark Rye Flour and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Dark Rye Flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Dark Rye Flour vs Oranges with Peel :

• 100 calories of Dark Rye Flour have 1.9 times more Copper, 1.2 times more Iron, 2.2 times more Magnesium, 4.4 times more Phosphorus, 5 times more Selenium and 8.9 times more Zinc than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 9.8 times more Calcium, 1.4 times more Potassium and 39.5 times more Water than Dark Rye Flour.
• 100 calories of Dark Rye Flour lack sufficient amounts of Calcium
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dark Rye Flour have 1.8 times more Omega 3 and 2.4 times more Protein than Oranges with Peel .
• Both Dark Rye Flour and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Dark Rye Flour as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 100 calories.