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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Florida Oranges	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	7.2% 209kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	141% 184g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	5.67% 3.18g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Florida 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	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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

	Florida Oranges	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	19.5% 195mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 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	7.78% 54.4mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	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	3.3% 0.36mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	10.7% 395g	5.64% 209g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Florida Oranges has 112.5 times more Vitamin C than Rye Reduced-calorie Bread.
• While 1 lb of Rye Reduced-calorie Bread contains 3.7 times more Vitamin B1, 6 times more Vitamin B2, 6.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Rye Reduced-calorie Bread provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Florida Oranges has 1.7 times more Potassium and 1.9 times more Water than Rye Reduced-calorie Bread.
• While 1 lb of Rye Reduced-calorie Bread contains 1.8 times more Calcium, 3.4 times more Copper, 34.4 times more Iron, 2.2 times more Magnesium, 18.9 times more Manganese, 6.5 times more Phosphorus, 55.8 times more Selenium, more Sodium and 8.3 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 4 times more Sugars than Rye Reduced-calorie Bread.
• While 1 lb of Rye Reduced-calorie Bread contains 4.4 times more Energy, 13.8 times more Fat, 3.7 times more Omega 3, 22.9 times more Omega 6, 3.5 times more Carbohydrate, 5 times more Fiber and 13 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein