Comparing Nutrients in 1 pound Rye Reduced-calorie Bread VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rye Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	31.8% 921kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	54% 70.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	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	143% 54.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.66mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	32.4% 0.42mg	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	65.8% 263μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	34.5% 345mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	28.7% 0.26mg	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	176% 14mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	NA	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	50.5% 354mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	155% 2327mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	5.64% 209g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Reduced-calorie Bread VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Rye Reduced-calorie Bread versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rye Reduced-calorie Bread vs Oranges with Peel :

• 1 pound of Rye Reduced-calorie Bread has 3.7 times more Vitamin B1, 4.8 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.9 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 177.5 times more Vitamin C than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Rye Reduced-calorie Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Rye Reduced-calorie Bread vs Oranges with Peel :

• 1 pound of Rye Reduced-calorie Bread has 2.3 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus, 39.9 times more Selenium, 256.5 times more Sodium and 6 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2 times more Potassium and 1.8 times more Water than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oranges with Peel contain similar levels of Calcium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Reduced-calorie Bread has 3.2 times more Energy, 9.7 times more Fat, 2.6 times more Omega 3, 16.1 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Fiber and 7 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6