Comparing Nutrients in 1 pound Florida Oranges VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Florida Oranges	Dark Rye Flour	Recommended Dietary Allowance
Energy	7.2% 209kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.35% 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	0.83% 0.14g	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	40.3% 52.3g	239% 311g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	NA	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 8.16g	g per day for Men 19-50 years
Fiber	28.6% 11g	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

	Florida Oranges	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	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	22.7% 1.13mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Dark Rye Flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	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	7.78% 54.4mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	208% 23mg	11mg per day for Men 19-50 years
Water	10.7% 395g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Dark Rye Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges 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 Florida Oranges vs Dark Rye Flour:

• 1 pound of Florida Oranges has more Vitamin C than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 3.2 times more Vitamin B1, 6.3 times more Vitamin B2, 10.7 times more Vitamin B3, 5.8 times more Vitamin B5, 8.7 times more Vitamin B6, 1.9 times more Vitamin B9, 15.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Dark Rye Flour have insufficient amounts of Vitamin C
• Both Raw Florida Oranges 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 Florida Oranges vs Dark Rye Flour:

• 1 pound of Florida Oranges has 8.1 times more Water than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 14.4 times more Copper, 55.2 times more Iron, 16 times more Magnesium, 252.6 times more Manganese, 41.6 times more Phosphorus, 4.2 times more Potassium, 36 times more Selenium and 63 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Dark Rye Flour contain similar levels of Calcium 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 4 times more Sugars than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 7.1 times more Energy, 10.6 times more Fat, 13.4 times more Omega 3, 29 times more Omega 6, 5.9 times more Carbohydrate, 9.9 times more Fiber and 22.7 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein