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

Macros Ratio

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

Macro Nutrients

	Fresh Orange juice	Dark Rye Flour	Recommended Dietary Allowance
Energy	7.04% 204kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	24% 4.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	239% 311g	130g per day for Men 19-50 years
Sugars	52.6% 38g	14.5% 10.5g	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	13.3% 9.6g	1.44% 1.04g	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	% 8.2g	% 1g	g per day for Men 19-50 years
Sucrose	% 18.8g	% 8.16g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	284% 108g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	155% 2mg	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	34% 136μg	37.4% 150μg	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	252% 227mg	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	1.2% 0.18mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Dark Rye Flour	Recommended Dietary Allowance
Calcium	5% 50mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	282% 2.54mg	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	11.3% 0.91mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	1196% 27.5mg	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	11% 77mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	208% 23mg	11mg per day for Men 19-50 years
Water	11% 401g	1.3% 48.8g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Fresh Orange juice has more Vitamin C than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 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 Raw Orange juice.
• Both Fresh Orange juice and Dark Rye Flour provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Dark Rye Flour have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Fresh Orange juice has 8.2 times more Water than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 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 Raw Orange juice.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 3.6 times more Sugars and 9.2 times more Fructose than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 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 Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein