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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oranges	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	7.35% 213kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	141% 184g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	14.3% 10.4g	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	28.6% 11g	143% 54.4g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	27% 0.35mg	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	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	2% 1.8mg	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	5.44% 0.82mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	18% 181mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	67% 0.6mg	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	5.67% 0.45mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	89.3% 2.05mg	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	9.07% 63.5mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	10.6% 393g	5.64% 209g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and 133 times more Vitamin C than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 4.2 times more Vitamin B1, 6 times more Vitamin B2, 9 times more Vitamin B3, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and 1.6 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Rye Reduced-calorie Bread have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Oranges as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D and Vitamin K in 1 lb.

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

• Raw Oranges have 1.8 times more Potassium and 1.9 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.9 times more Calcium, 3 times more Copper, 31 times more Iron, 2.2 times more Magnesium, 18.1 times more Manganese, 5.6 times more Phosphorus, 55.8 times more Selenium, more Sodium and 9.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 4.1 times more Sugars than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 4.3 times more Energy, 24.2 times more Fat, 24.5 times more Saturated Fat, 5.9 times more Omega 3, 39.4 times more Omega 6, 3.4 times more Carbohydrate, 5 times more Fiber and 9.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.