Comparing Nutrients in 500 calories Light Rye Flour VS Oranges with Peel

Weight per 500 calories

• Light Rye Flour: 140g
• Oranges with Peel: 794g

Light Rye Flour has 5.7 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Light Rye Flour or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Light Rye Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.86g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	7.27% 0.12g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.6% 107g	95% 123g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	0.17% 0.13g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	29.5% 11.2g	94% 35.7g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.2% 0.33mg	56.8% 0.74mg	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	8.05% 32.2μg	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.75% 1.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.82% 18.2mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	50.3% 0.45mg	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	16% 1.27mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	NA	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	26% 182mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	9.23% 314mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	45% 24.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.43% 16g	17.7% 653g	3700g per day for Men 19-50 years

Light Rye Flour VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Light Rye Flour or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Light Rye Flour vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain more Vitamin A, 1.7 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2.3 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin C than Light Rye Flour.
• 500 calories of Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Light Rye Flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Light Rye Flour vs Oranges with Peel :

• 500 calories of Light Rye Flour have 4.4 times more Selenium and 2.1 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 30.5 times more Calcium, 1.5 times more Copper, 5 times more Iron, 2.5 times more Magnesium, 5 times more Potassium and 40.9 times more Water than Light Rye Flour.
• Both Light Rye Flour and Oranges with Peel contain similar levels of Phosphorus per 500 calories.
• 500 calories of Light Rye Flour lack sufficient amounts of Calcium and Potassium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Light Rye Flour have 1.3 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 3.2 times more Fiber than Light Rye Flour.
• Both Light Rye Flour and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Light Rye Flour as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.