Comparing Nutrients in 14 ounces Florida Oranges VS 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	6.3% 183kcal	47.8% 1385kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	230% 299g	130g per day for Men 19-50 years
Sugars	50% 36.3g	6.02% 4.37g	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	0.66% 0.48g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 3.57g	g per day for Men 19-50 years
Fiber	25% 9.53g	123% 47g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	82% 1.06mg	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	17% 67.5μg	33.7% 135μg	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	198% 179mg	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	4.76% 0.71mg	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Medium Rye flour	Recommended Dietary Allowance
Calcium	17% 171mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	146% 1.3mg	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	4.47% 0.36mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	416% 9.57mg	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	6.8% 47.6mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	9.35% 346g	1.18% 43.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Medium Rye flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Medium Rye flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Medium Rye flour:

• 14 ounces of Florida Oranges have more Vitamin C than Medium Rye flour.
• While 14 oz of Medium Rye flour contain 2.9 times more Vitamin B1, 2.9 times more Vitamin B2, 4.3 times more Vitamin B3, 2 times more Vitamin B5, 5.3 times more Vitamin B6, 2 times more Vitamin B9, 7.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Medium Rye flour have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Medium Rye flour:

• 14 ounces of Florida Oranges have 1.8 times more Calcium and 7.9 times more Water than Medium Rye flour.
• While 14 oz of Medium Rye flour contain 8.5 times more Copper, 28.2 times more Iron, 6.3 times more Magnesium, 100.5 times more Manganese, 18.8 times more Phosphorus, 2.2 times more Potassium, 28.8 times more Selenium and 27.1 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 8.3 times more Sugars than Medium Rye flour.
• While 14 oz of Medium Rye flour contain 7.6 times more Energy, 8.9 times more Omega 3, 19.3 times more Omega 6, 6.5 times more Carbohydrate, 4.9 times more Fiber and 15.5 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein