Comparing Nutrients in 14 ounces Rye VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Rye	Valencia Oranges	Recommended Dietary Allowance
Energy	46.3% 1341kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	6.67% 6.47g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	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	232% 301g	36.3% 47g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	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	0.6% 0.44g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	158% 60g	26% 9.92g	38g per day for Men 19-50 years
Protein	73.3% 41g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Rye	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.8% 1.17mg	19.2% 0.25mg	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	37.7% 151μg	38.7% 155μg	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	214% 192mg	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	22.5% 3.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.53% 95mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	16.3% 0.15mg	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	130% 10.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	3.97% 0.091mg	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	188% 1318mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	1.14% 42g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rye vs Valencia Oranges:

• Rye grain has 3.6 times more Vitamin B1, 6.3 times more Vitamin B2, 15.6 times more Vitamin B3, 5.8 times more Vitamin B5 and 4.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and more Vitamin C than Rye grain.
• Both Rye grain and Raw Valencia Oranges have similar amounts of Vitamin B9 per 14 oz.
• Both Rye grain as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rye vs Valencia Oranges:

• Rye grain has 9.9 times more Copper, 29.2 times more Iron, 11 times more Magnesium, 112 times more Manganese, 19.5 times more Phosphorus, 2.8 times more Potassium and 44.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium and 8.1 times more Water than Rye grain.

Comparison of macro-nutrients per 14 ounces:

• Rye grain has 6.9 times more Energy, 5.4 times more Fat, 6.8 times more Omega 3, 15 times more Omega 6, 6.4 times more Carbohydrate, 6 times more Fiber and 9.9 times more Protein than Raw Valencia Oranges.
• Both Rye grain as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.