Comparing Nutrients in 1 pound Florida Oranges VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Florida Oranges	Toasted Rye Bread	Recommended Dietary Allowance
Energy	7.2% 209kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	21.7% 3.7g	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	185% 241g	130g per day for Men 19-50 years
Sugars	57% 41.5g	26.5% 19g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Toasted Rye 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	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	26% 0.34mg	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	117% 467μg	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	227% 204mg	1% 0.91mg	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	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	19.5% 195mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	103% 0.93mg	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	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	178% 4.1mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	10.7% 395g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Toasted Rye Bread per 1 lb

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

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

• 1 pound of Florida Oranges has 225 times more Vitamin C than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 3.8 times more Vitamin B1, 8.3 times more Vitamin B2, 9.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 6.1 times more Vitamin B9 and 2.1 times more Vitamin E than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E
• 1 pound of Toasted Rye Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Toasted Rye Bread:

• 1 pound of Florida Oranges has 2.8 times more Water than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 1.9 times more Calcium, 5.2 times more Copper, 34.4 times more Iron, 4.3 times more Magnesium, 37.7 times more Manganese, 11.5 times more Phosphorus, 68 times more Selenium, more Sodium and 15.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Toasted Rye Bread contain similar levels of Potassium per one pound.
• 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 2.2 times more Sugars than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 6.2 times more Energy, 17.1 times more Fat, 27.5 times more Saturated Fat, 6 times more Omega 3, 26.2 times more Omega 6, 4.6 times more Carbohydrate, 2.7 times more Fiber and 13.4 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein