Comparing Nutrients in 5 ounces Navel Oranges VS 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	2.4% 69.5kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	4.82% 4.68g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	7.53% 5.46g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rye Bread	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	8.18% 0.11mg	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% 48μg	39% 156μg	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	93% 83.8mg	0.63% 0.57mg	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	1.4% 0.21mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rye Bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	29.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 72.3μg	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	2.3% 0.18mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	50.8% 1.17mg	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	4.66% 32.6mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	79.6% 43.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	57% 855mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rye Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Rye Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Rye Bread:

• 5 ounces of Navel Oranges have 147.8 times more Vitamin C than Rye Bread.
• While 5 oz of Rye Bread contain 6.4 times more Vitamin B1, 6.6 times more Vitamin B2, 9 times more Vitamin B3, 1.7 times more Vitamin B5, 3.2 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Rye Bread provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of Rye Bread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Rye Bread:

• 5 ounces of Navel Oranges have 2.3 times more Water than Rye Bread.
• While 5 oz of Rye Bread contain 1.7 times more Calcium, 4.8 times more Copper, 21.8 times more Iron, 3.6 times more Magnesium, 28.4 times more Manganese, 5.4 times more Phosphorus, more Selenium, 603 times more Sodium and 14.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Rye Bread contain similar levels of Potassium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.2 times more Sugars than Rye Bread.
• While 5 oz of Rye Bread contain 5.3 times more Energy, 22 times more Fat, 6.7 times more Omega 3, 32.1 times more Omega 6, 3.9 times more Carbohydrate, 2.6 times more Fiber and 9.3 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein