Comparing Nutrients in 1 kilogram Oranges VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Oranges	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	16.2% 470kcal	99% 2860kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	38.6% 6.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	408% 531g	130g per day for Men 19-50 years
Sugars	129% 94g	16% 11.7g	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	63% 24g	129% 49g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Oranges	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	47.7% 0.62mg	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	75% 300μg	248% 990μg	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	591% 532mg	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	12% 1.8mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	40% 400mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	223% 2mg	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	12.5% 1mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	305% 7mg	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	20% 140mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	505% 278μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	433% 6500mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	8.14% 301g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Rolls, dinner, rye:

• Raw Oranges have more Vitamin A and more Vitamin C than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 4.4 times more Vitamin B1, 6.8 times more Vitamin B2, 13.8 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin B9, 1.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Rolls, dinner, rye have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Rolls, dinner, rye have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Rolls, dinner, rye:

• Raw Oranges have 1.3 times more Calcium and 2.9 times more Water than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 4.5 times more Copper, 27 times more Iron, 5.4 times more Magnesium, 28.1 times more Manganese, 11.4 times more Phosphorus, 55.6 times more Selenium, more Sodium and 13.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Rolls, dinner, rye have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 8 times more Sugars than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 6.1 times more Energy, 28.3 times more Fat, 40.3 times more Saturated Fat, 7.4 times more Omega 3, 36.4 times more Omega 6, 4.5 times more Carbohydrate, 2 times more Fiber and 11 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Rolls, dinner, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.