Lets compare vitamin content per 14 ounces of Navel Oranges vs Toasted Rye Bread:
Raw Navel Oranges have more Vitamin A and 295.5 times more Vitamin C than Toasted Rye Bread.
While Toasted Rye Bread contains 5.6 times more Vitamin B1, 6.5 times more Vitamin B2, 8.9 times more Vitamin B3, 3 times more Vitamin B9, 2.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Toasted Rye Bread have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
Both Raw Navel Oranges as well as Toasted Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Navel Oranges vs Toasted Rye Bread:
Raw Navel Oranges have 2.8 times more Water than Toasted Rye Bread.
While Toasted Rye Bread contains 1.9 times more Calcium, 5.2 times more Copper, 23.8 times more Iron, 3.9 times more Magnesium, 31.2 times more Manganese, 6 times more Phosphorus, more Selenium, 664 times more Sodium and 15.6 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Toasted Rye Bread have similar amounts of Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Navel Oranges have 2 times more Sugars than Toasted Rye Bread.
While Toasted Rye Bread contains 5.8 times more Energy, 24 times more Fat, 40.5 times more Saturated Fat, 7.3 times more Omega 3, 35.3 times more Omega 6, 4.2 times more Carbohydrate, 2.9 times more Fiber and 10.3 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.