Comparing Nutrients in 5 ounces Navel Oranges VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Navel Oranges	Medium Rye flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	5% 0.85g	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	82.2% 107g	130g per day for Men 19-50 years
Sugars	16.6% 12g	2.15% 1.56g	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	0.23% 0.17g	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	% 0.085g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 1.28g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	44% 16.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Medium Rye flour	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	29.2% 0.38mg	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	12% 48μg	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% 0mg	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	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Medium Rye flour	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	52% 0.47mg	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	2.3% 0.18mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	149% 3.4mg	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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Medium Rye flour.
• While Medium Rye flour contains 4.2 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3, 1.9 times more Vitamin B5, 3.4 times more Vitamin B6, 9.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Medium Rye flour have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Navel Oranges as well as Medium Rye flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Medium Rye flour:

• Raw Navel Oranges have 1.8 times more Calcium and 7.8 times more Water than Medium Rye flour.
• While Medium Rye flour contains 8.5 times more Copper, 19.5 times more Iron, 5.7 times more Magnesium, 83.2 times more Manganese, 9.8 times more Phosphorus, 2.3 times more Potassium, more Selenium and 27.1 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 7.7 times more Sugars and 18.8 times more Fructose than Medium Rye flour.
• While Medium Rye flour contains 7.1 times more Energy, 10.1 times more Fat, 10.9 times more Omega 3, 26 times more Omega 6, 6 times more Carbohydrate, 5.4 times more Fiber and 12 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Medium Rye flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.