Comparing Nutrients in 1 pound Rye VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Rye	Florida Oranges	Recommended Dietary Allowance
Energy	53% 1533kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	7.62% 7.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	6.13% 4.45g	57% 41.5g	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	0.69% 0.5g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 3.22g	NA	g per day for Men 19-50 years
Fiber	180% 68.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	83.8% 47g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Rye	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	17.8% 0.23mg	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	43% 172μg	19.3% 77μg	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	0% 0mg	227% 204mg	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	25.7% 3.86mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Florida Oranges	Recommended Dietary Allowance
Calcium	11% 109mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	19.7% 0.18mg	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	149% 12mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	508% 11.7mg	4.73% 0.11mg	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	215% 1506mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	68% 2313mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	1.3% 48g	10.7% 395g	3700g per day for Men 19-50 years

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

• Rye grain has 3.2 times more Vitamin B1, 6.3 times more Vitamin B2, 10.7 times more Vitamin B3, 5.8 times more Vitamin B5, 5.8 times more Vitamin B6, 2.2 times more Vitamin B9, 4.7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 11 times more Vitamin A and more Vitamin C than Rye grain.
• Both Rye grain as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rye vs Florida Oranges:

• Rye grain has 9.4 times more Copper, 29.2 times more Iron, 11 times more Magnesium, 107.4 times more Manganese, 27.7 times more Phosphorus, 3 times more Potassium, 27.8 times more Selenium and 33.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.8 times more Calcium and 8.2 times more Water than Rye grain.

Comparison of macro-nutrients per 1 pound:

• Rye grain has 7.3 times more Energy, 7.8 times more Fat, 9.8 times more Omega 3, 21.3 times more Omega 6, 6.6 times more Carbohydrate, 6.3 times more Fiber and 14.8 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 9.3 times more Sugars than Rye grain.
• Both Rye grain as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.