Comparing Nutrients in 500 calories Chilled Orange Juice with Calcium VS Dark Rye Flour

Weight per 500 Calories

• Chilled Orange Juice with Calcium: 1064g
• Dark Rye Flour: 154g

100g of Dark Rye Flour have 6.9 times more energy than 100g of Chilled Orange Juice with Calcium, having high energy density when compared to other foods.100g of Chilled Orange Juice with Calcium have low energy density.

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice with Calcium	6%	2%	92%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Chilled Orange Juice with Calcium	Dark Rye Flour	Recommended Dietary Allowance
Energy	22.7% 500kcal	22.7% 500kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	1.3% 1.28g	3.52% 3.4g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.47% 0.15g	1.3% 0.41g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	4.65% 0.074g	14% 0.23g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	1.44% 0.24g	8.14% 1.4g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	81.2% 106g	130g per day for Men 19-50 years
Sugars	122% 88.4g	4.9% 3.55g	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	32.7% 23.7g	0.49% 0.35g	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	% 22g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 42.7g	% 2.77g	g per day for Men 19-50 years
Fiber	8.4% 3.2g	96% 36.6g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	13% 7.23g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice with Calcium	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	40.8% 0.49mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	32% 0.41mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	18.6% 2.98mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	41.5% 2.07mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	62% 0.81mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	50.5% 202μg	12.7% 50.8μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	397% 357mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	14% 2.13mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	0% 0μg	7.56% 9.08μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Chilled Orange Juice with Calcium	Dark Rye Flour	Recommended Dietary Allowance
Calcium	149% 1489mg	5.7% 57mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	49.6% 0.45mg	96% 0.86mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	17.3% 1.4mg	96% 7.65mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	28% 117mg	58.6% 246mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	10.6% 0.24mg	405% 9.33mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	71.4% 500mg	110% 768mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	55.7% 1894mg	32.4% 1103mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	1.93% 1.06μg	50.3% 27.7μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	1.4% 21.3mg	0.21% 3.08mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	6.77% 0.74mg	70.5% 7.75mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	25% 928g	0.45% 16.5g	3700g per day for Men 19-50 years

Chilled Orange Juice With Calcium VS Dark Rye Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 kcal - Chilled Orange Juice with Calcium or Dark Rye Flour?

Lets compare vitamin content per 500 calories of Chilled Orange Juice with Calcium vs Dark Rye Flour:

• 500 calories of Chilled Orange Juice with Calcium have 4 times more Vitamin B9 and more Vitamin C than Dark Rye Flour.
• While 500 kcal of Dark Rye Flour contain 2.2 times more Vitamin B3 and 2 times more Vitamin E than Chilled Orange Juice from Concentrate with Calcium.
• Both Chilled Orange Juice with Calcium and Dark Rye Flour provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Dark Rye Flour have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate with Calcium as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Chilled Orange Juice with Calcium vs Dark Rye Flour:

• 500 calories of Chilled Orange Juice with Calcium have 26.2 times more Calcium, 1.7 times more Potassium and 56.1 times more Water than Dark Rye Flour.
• While 500 kcal of Dark Rye Flour contain 1.9 times more Copper, 5.5 times more Iron, 2.1 times more Magnesium, 38.1 times more Manganese, 1.5 times more Phosphorus, 26 times more Selenium and 10.4 times more Zinc than Chilled Orange Juice from Concentrate with Calcium.
• 500 calories of Chilled Orange Juice with Calcium lack sufficient amounts of Selenium and Zinc
• 500 calories of Dark Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chilled Orange Juice with Calcium have 24.9 times more Sugars and 67 times more Fructose than Dark Rye Flour.
• While 500 kcal of Dark Rye Flour contain 3 times more Omega 3, 11.5 times more Fiber and 3.4 times more Protein than Chilled Orange Juice from Concentrate with Calcium.
• Both Chilled Orange Juice with Calcium and Dark Rye Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Chilled Orange Juice with Calcium provide inadequate amounts of Omega 3 and Fiber
• Both Chilled Orange Juice from Concentrate with Calcium as well as Dark Rye Flour provide inadequate amounts of Omega 6 in 500 calories.