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

Weight per 300 calories

• Oranges with Peel: 476g
• Rye Reduced-calorie Bread: 148g

Rye Reduced-calorie Bread has 3.2 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oranges with Peel	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	6.17% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	4.67% 3.4g	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	56.4% 21.4g	46.7% 17.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	8.78% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	8.75% 0.11mg	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	35.7% 143μg	21.4% 85.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.46% 0.059μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0.66% 0.59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	33.3% 333mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	22% 0.2mg	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	47.6% 3.8mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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% 105mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	75% 41.2μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.84% 68g	3700g per day for Men 19-50 years

Oranges With Peel VS Rye Reduced-calorie Bread Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 3.6 times more Vitamin B5, 3.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 571.9 times more Vitamin C than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 1.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Rye Reduced-calorie Bread provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 3 times more Calcium, 1.4 times more Copper, 2.1 times more Magnesium, 6.4 times more Potassium and 5.8 times more Water than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 12.4 times more Selenium, 79.6 times more Sodium and 1.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Rye Reduced-calorie Bread contain similar levels of Iron and Phosphorus per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.2 times more Carbohydrate and 1.2 times more Fiber than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 5 times more Omega 6 and 2.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Rye Reduced-calorie Bread offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Rye Reduced-calorie Bread provide inadequate amounts of Omega 3 in 300 calories.