Comparing Nutrients in 1 pound Navel Oranges VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Navel Oranges	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	7.66% 222kcal	44.7% 1297kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	8.58% 2.74g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	185% 241g	130g per day for Men 19-50 years
Sugars	53% 38.6g	7.32% 5.3g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	83.4% 46.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	21.6% 0.28mg	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	38.6% 154μg	112% 449μg	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	298% 268mg	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	4.54% 0.68mg	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	19.5% 195mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	101% 0.91mg	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	7.37% 0.59mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	138% 3.2mg	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	15% 104mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	197% 2948mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	10.5% 390g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rolls, dinner, rye per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Rolls, dinner, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Rolls, dinner, rye:

• 1 pound of Navel Oranges has 1.3 times more Vitamin B6 and more Vitamin C than Rolls, dinner, rye.
• While 1 lb of Rolls, dinner, rye contains 5.6 times more Vitamin B1, 5.3 times more Vitamin B2, 9.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B9, 2.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Rolls, dinner, rye have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Rolls, dinner, rye:

• 1 pound of Navel Oranges has 1.4 times more Calcium and 2.9 times more Water than Rolls, dinner, rye.
• While 1 lb of Rolls, dinner, rye contains 5.2 times more Copper, 20.8 times more Iron, 4.9 times more Magnesium, 24.2 times more Manganese, 6.9 times more Phosphorus, more Selenium, 650 times more Sodium and 12.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Rolls, dinner, rye contain similar levels of Potassium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 7.3 times more Sugars than Rolls, dinner, rye.
• While 1 lb of Rolls, dinner, rye contains 5.8 times more Energy, 22.7 times more Fat, 5.8 times more Omega 3, 28.5 times more Omega 6, 4.2 times more Carbohydrate, 2.2 times more Fiber and 11.3 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein