Comparing Nutrients in 500 calories Medium Rye flour VS Canned Orange Juice

Weight per 500 calories

• Medium Rye flour: 143g
• Canned Orange Juice: 1064g

Medium Rye flour has 7.4 times more energy per 100g than Canned Orange Juice. It has high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 500 calories - Medium Rye flour or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Medium Rye flour	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.18g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	8.78% 0.14g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	90% 117g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	129% 93g	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	0.24% 0.17g	35.7% 26g	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	% 0.086g	% 24g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 43g	g per day for Men 19-50 years
Fiber	44.5% 17g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	28% 15.6g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	25.4% 0.33mg	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	12% 48.7μg	64% 255μg	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	356% 320mg	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	13.7% 2.05mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.04% 8.45μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Canned Orange Juice	Recommended Dietary Allowance
Calcium	3.44% 34.4mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	45.5% 3.64mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	9.7% 0.22mg	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	46% 322mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.87mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	25.2% 933g	3700g per day for Men 19-50 years

Medium Rye Flour VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Medium Rye flour or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Medium Rye flour vs Canned Orange Juice:

• 500 kcal of Unsweetened Canned Orange Juice contain more Vitamin A, 1.4 times more Vitamin B2, 2.7 times more Vitamin B5, 5.2 times more Vitamin B9 and more Vitamin C than Medium Rye flour.
• Both Medium Rye flour and Canned Orange Juice provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin E per 500 calories.
• 500 calories of Medium Rye flour have insufficient amounts of Vitamin A and Vitamin C
• Both Medium Rye flour as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Medium Rye flour vs Canned Orange Juice:

• 500 calories of Medium Rye flour have 2 times more Copper, 3.4 times more Iron, 15.5 times more Manganese, 1.8 times more Phosphorus, 19.4 times more Selenium and 7.3 times more Zinc than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 3.1 times more Calcium, 3.7 times more Potassium and 59.4 times more Water than Medium Rye flour.
• Both Medium Rye flour and Canned Orange Juice contain similar levels of Magnesium per 500 calories.
• 500 calories of Medium Rye flour lack sufficient amounts of Calcium
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Medium Rye flour have 5.3 times more Fiber and 2.2 times more Protein than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 59.1 times more Sugars and 150.4 times more Fructose than Medium Rye flour.
• Both Medium Rye flour and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Medium Rye flour as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.