Comparing Nutrients in 300 calories Rye Reduced-calorie Bread VS Florida Oranges

Weight per 300 calories

• Rye Reduced-calorie Bread: 148g
• Florida Oranges: 652g

Rye Reduced-calorie Bread has 4.4 times more energy per 100g than Florida Oranges. It has above average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Rye Reduced-calorie Bread or Florida Oranges?

Macros Ratio

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

Macro Nutrients

	Rye Reduced-calorie Bread	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	6.17% 1.05g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	58% 75.3g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	82.2% 59.6g	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	46.7% 17.7g	41% 15.7g	38g per day for Men 19-50 years
Protein	24% 13.4g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.78% 0.44mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	25.6% 0.33mg	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	21.4% 85.7μg	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.46% 0.059μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.59mg	326% 293mg	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	2.76% 0.41mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Florida Oranges	Recommended Dietary Allowance
Calcium	11.2% 112mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28.3% 0.25mg	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	57.3% 4.6mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	7.74% 32.5mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	6.8% 0.16mg	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	16.5% 115mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	75% 41.2μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	1.84% 68g	15.4% 568g	3700g per day for Men 19-50 years

Rye Reduced-calorie Bread VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rye Reduced-calorie Bread or Florida Oranges?

Lets compare vitamin content per 300 calories of Rye Reduced-calorie Bread vs Florida Oranges:

• 300 calories of Rye Reduced-calorie Bread have 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Vitamin A, 3.7 times more Vitamin B5, 2.9 times more Vitamin B6, 1.3 times more Vitamin B9, 496.5 times more Vitamin C and 2.8 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Florida Oranges provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Rye Reduced-calorie Bread as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rye Reduced-calorie Bread vs Florida Oranges:

• 300 calories of Rye Reduced-calorie Bread have 7.8 times more Iron, 4.3 times more Manganese, 1.5 times more Phosphorus, 12.6 times more Selenium, more Sodium and 1.9 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.5 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 7.6 times more Potassium and 8.4 times more Water than Rye Reduced-calorie Bread.
• 300 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rye Reduced-calorie Bread have 5.2 times more Omega 6 and 2.9 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.3 times more Carbohydrate and 17.6 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Florida Oranges offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 6
• Both Rye Reduced-calorie Bread as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in 300 calories.