Comparing Nutrients in 300 calories Medium Rye flour VS Valencia Oranges

Weight per 300 calories

• Medium Rye flour: 86g
• Valencia Oranges: 612g

Medium Rye flour has 7.1 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Medium Rye flour or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Medium Rye flour	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	5.27% 0.084g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	56% 72.8g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	NA	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	0.14% 0.1g	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	% 0.052g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	26.7% 10g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.28% 1.5mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.46% 0.42mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	29.7% 0.39mg	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	7.3% 29.2μg	59.7% 239μg	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	330% 297mg	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	8.2% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.23% 5.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	25% 0.23mg	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	27.3% 2.2mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	6.12% 0.14mg	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	27.6% 193mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	22.5% 12.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.25% 9.43g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Medium Rye flour vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Medium Rye flour.
• Both Medium Rye flour and Raw Valencia Oranges have similar amounts of Vitamin B3 per 300 kcal.
• Both Medium Rye flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Medium Rye flour vs Valencia Oranges:

• Medium Rye flour has 1.3 times more Copper, 4 times more Iron, 14.7 times more Manganese, 1.9 times more Phosphorus and 5.1 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 11.9 times more Calcium, 3.4 times more Potassium and 56.1 times more Water than Medium Rye flour.
• Both Medium Rye flour and Raw Valencia Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Medium Rye flour has 1.9 times more Omega 6 and 1.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Fiber than Medium Rye flour.
• Both Medium Rye flour and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Medium Rye flour as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.