Comparing Nutrients in 500 calories Navel Oranges VS Rye Bread

Weight per 500 calories

• Navel Oranges: 1020g
• Rye Bread: 193g

Rye Bread has 5.3 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Rye Bread?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rye Bread	13%	12%	75%

Macro Nutrients

	Navel Oranges	Rye Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	6.57% 6.37g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	3.78% 1.2g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	7.24% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	71.7% 93g	130g per day for Men 19-50 years
Sugars	120% 86.7g	10.3% 7.43g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	29.5% 11g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rye Bread	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	11% 0.14mg	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	86.7% 347μg	53% 212μg	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	670% 603mg	0.86% 0.77mg	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	10.2% 1.53mg	4.25% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rye Bread	Recommended Dietary Allowance
Calcium	44% 439mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.46% 98μg	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	16.6% 1.33mg	68.3% 5.46mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	18.4% 77.2mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	69% 1.6mg	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	33.5% 235mg	34.5% 241mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	9.43% 320mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	108% 59.7μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	77.6% 1164mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	1.95% 72g	3700g per day for Men 19-50 years

Navel Oranges VS Rye Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Rye Bread?

Lets compare vitamin content per 500 calories of Navel Oranges vs Rye Bread:

• 500 calories of Navel Oranges have more Vitamin A, 3.1 times more Vitamin B5, 5.6 times more Vitamin B6, 1.6 times more Vitamin B9, 781 times more Vitamin C and 2.4 times more Vitamin E than Rye Bread.
• While 500 kcal of Rye Bread contain 1.7 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Rye Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Rye Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Rye Bread have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Rye Bread:

• 500 calories of Navel Oranges have 3.1 times more Calcium, 1.5 times more Magnesium, 5.3 times more Potassium and 12.2 times more Water than Rye Bread.
• While 500 kcal of Rye Bread contain 4.1 times more Iron, 5.4 times more Manganese, more Selenium, 114.1 times more Sodium and 2.7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Rye Bread contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.4 times more Carbohydrate, 11.7 times more Sugars and 2 times more Fiber than Rye Bread.
• While 500 kcal of Rye Bread contain 1.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Rye Bread offer comparable quantities of Energy per 500 calories.
• Both Raw Navel Oranges as well as Rye Bread provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.