Comparing Nutrients in 1 pound Rye Bread VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Oranges	7%	2%	91%

Macro Nutrients

	Rye Bread	Oranges	Recommended Dietary Allowance
Energy	40.5% 1175kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	41% 53.3g	130g per day for Men 19-50 years
Sugars	24% 17.5g	58.5% 42.4g	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	69.2% 26.3g	28.6% 11g	38g per day for Men 19-50 years
Protein	69% 38.6g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	21% 0.27mg	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	125% 499μg	34% 136μg	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	2% 1.8mg	268% 241mg	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	9.98% 1.5mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Oranges	Recommended Dietary Allowance
Calcium	33% 331mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	5.8% 231μg	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	160% 13mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	4.93% 0.11mg	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	81% 567mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.57% 169g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rye Bread vs Oranges:

• Rye Bread has 5 times more Vitamin B1, 8.4 times more Vitamin B2, 13.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 3.7 times more Vitamin B9, 1.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 133 times more Vitamin C than Rye Bread.
• Both Rye Bread as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rye Bread vs Oranges:

• Rye Bread has 1.8 times more Calcium, 4.1 times more Copper, 28.3 times more Iron, 4 times more Magnesium, 33 times more Manganese, 8.9 times more Phosphorus, 61.8 times more Selenium, more Sodium and 16.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.3 times more Water than Rye Bread.
• Both Rye Bread and Raw Oranges have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rye Bread has 5.5 times more Energy, 27.5 times more Fat, 41.7 times more Saturated Fat, 8.6 times more Omega 3, 41.1 times more Omega 6, 4.1 times more Carbohydrate, 2.4 times more Fiber and 9 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Sugars than Rye Bread.
• Both Rye Bread as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.