Comparing Nutrients in 14 ounces Rye Bread VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rye Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	35.4% 1028kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.76% 2.5g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	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	147% 192g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	60.6% 23g	47% 18g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Rye 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	144% 1.72mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	109% 437μg	29.8% 119μg	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	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	29% 290mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	5.06% 202μg	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	140% 11.2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	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	71% 496mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	160% 2393mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4% 148g	8.83% 327g	3700g per day for Men 19-50 years

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

• Rye Bread has 4.3 times more Vitamin B1, 6.7 times more Vitamin B2, 7.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.7 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A and 177.5 times more Vitamin C than Rye Bread.
• Both Rye Bread and Raw Oranges with Peel have similar amounts of Vitamin B6 per 14 oz.
• Both Rye Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 oz.

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

• Rye Bread has 3.3 times more Copper, 3.5 times more Iron, 2.9 times more Magnesium, 5.7 times more Phosphorus, 44.1 times more Selenium, 301.5 times more Sodium and 10.4 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.2 times more Water than Rye Bread.
• Both Rye Bread and Raw Oranges with Peel have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rye Bread has 4.1 times more Energy, 11 times more Fat, 17.9 times more Saturated Fat, 3.8 times more Omega 3, 16.8 times more Omega 6, 3.1 times more Carbohydrate, 1.3 times more Fiber and 6.5 times more Protein than Raw Oranges with Peel .
• Both Rye Bread as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.