Comparing Nutrients in 1 kilogram Dark Rye Flour VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Dark Rye Flour	Fresh Orange juice	Recommended Dietary Allowance
Energy	112% 3250kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	80% 104g	130g per day for Men 19-50 years
Sugars	32% 23g	116% 84g	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	3.17% 2.3g	29.2% 21g	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	% 2.2g	% 18g	g per day for Men 19-50 years
Sucrose	% 18g	% 41.4g	g per day for Men 19-50 years
Fiber	626% 238g	5.26% 2g	38g per day for Men 19-50 years
Protein	284% 159g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	30.8% 0.4mg	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	82.5% 330μg	75% 300μg	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	556% 500mg	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	182% 27.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Fresh Orange juice	Recommended Dietary Allowance
Calcium	37% 370mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	49% 0.44mg	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	621% 49.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	2636% 60.6mg	6.1% 0.14mg	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	713% 4990mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	211% 7170mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.9% 108g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Dark Rye Flour versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dark Rye Flour vs Fresh Orange juice:

• 1 kilogram of Dark Rye Flour has 3.5 times more Vitamin B1, 8.4 times more Vitamin B2, 10.7 times more Vitamin B3, 7.7 times more Vitamin B5, 11.1 times more Vitamin B6, 68.3 times more Vitamin E and 59 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains more Vitamin C than Dark Rye Flour.
• Both Dark Rye Flour and Fresh Orange juice provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Dark Rye Flour have insufficient amounts of Vitamin C
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Dark Rye Flour as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dark Rye Flour vs Fresh Orange juice:

• 1 kilogram of Dark Rye Flour has 3.4 times more Calcium, 12.7 times more Copper, 24.9 times more Iron, 14.5 times more Magnesium, 433 times more Manganese, 29.4 times more Phosphorus, 3.6 times more Potassium, 180 times more Selenium and 100.8 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 8.2 times more Water than Dark Rye Flour.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Rye Flour has 7.2 times more Energy, 11.1 times more Fat, 13.4 times more Omega 3, 31 times more Omega 6, 6.6 times more Carbohydrate, 119 times more Fiber and 22.7 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 3.6 times more Sugars and 9.2 times more Fructose than Dark Rye Flour.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein