Comparing Nutrients in 14 ounces Rye Reduced-calorie Bread VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Rye Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	27.8% 806kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	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	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	125% 47.6g	47% 18g	38g per day for Men 19-50 years
Protein	64.5% 36g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.46mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	28.4% 0.37mg	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	57.5% 230μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	313% 282mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	30% 302mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	25% 0.23mg	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	154% 12.3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	44.2% 310mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	136% 2036mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.93% 183g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Reduced-calorie Bread VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Rye Reduced-calorie Bread versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rye Reduced-calorie Bread vs Oranges with Peel :

• 14 ounces of Rye Reduced-calorie Bread have 3.7 times more Vitamin B1, 4.8 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.9 times more Vitamin B9 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 177.5 times more Vitamin C than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Rye Reduced-calorie Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Rye Reduced-calorie Bread vs Oranges with Peel :

• 14 ounces of Rye Reduced-calorie Bread have 2.3 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus, 39.9 times more Selenium, 256.5 times more Sodium and 6 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2 times more Potassium and 1.8 times more Water than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oranges with Peel contain similar levels of Calcium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rye Reduced-calorie Bread have 3.2 times more Energy, 9.7 times more Fat, 2.6 times more Omega 3, 16.1 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Fiber and 7 times more Protein than Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6