Comparing Nutrients in 500 calories Oranges with Peel VS Rye Reduced-calorie Bread

Weight per 500 calories

• Oranges with Peel: 794g
• Rye Reduced-calorie Bread: 246g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	76.7% 100g	130g per day for Men 19-50 years
Sugars	NA	7.78% 5.64g	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	94% 35.7g	77.8% 29.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	14.6% 0.19mg	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	59.5% 238μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.1% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	1.1% 0.99mg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	55.6% 556mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	36.4% 0.33mg	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	79.4% 6.35mg	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	NA	48.5% 1.1mg	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	25% 175mg	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	17.7% 653g	3.06% 113g	3700g per day for Men 19-50 years

Oranges With Peel VS Rye Reduced-calorie Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Rye Reduced-calorie Bread?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Rye Reduced-calorie Bread:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Rye Reduced-calorie Bread:

• 500 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 500 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 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.2 times more Carbohydrate and 1.2 times more Fiber than Rye Reduced-calorie Bread.
• While 500 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 500 calories.
• 500 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 500 calories.