Comparing Nutrients in 5 ounces Medium Rye flour VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Medium Rye flour	Valencia Oranges	Recommended Dietary Allowance
Energy	17% 495kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	13% 17g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.23% 0.17g	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	% 0.085g	NA	g per day for Men 19-50 years
Sucrose	% 1.28g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	13.5% 2.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	5.83% 0.052mg	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	45% 3.6mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	149% 3.4mg	1.4% 0.033mg	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	45.6% 319mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.3% 122g	3700g per day for Men 19-50 years

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

• Medium Rye flour has 3.3 times more Vitamin B1, 2.9 times more Vitamin B2, 6.3 times more Vitamin B3, 2 times more Vitamin B5 and 4.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Medium Rye flour.
• Both Medium Rye flour and Raw Valencia Oranges have similar amounts of Vitamin B9 per 5 oz.
• Both Medium Rye flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Medium Rye flour has 8.9 times more Copper, 28.2 times more Iron, 6.3 times more Magnesium, 104.9 times more Manganese, 13.2 times more Phosphorus, 2.1 times more Potassium and 36.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium and 7.9 times more Water than Medium Rye flour.

Comparison of macro-nutrients per 5 ounces:

• Medium Rye flour has 7.1 times more Energy, 5.1 times more Fat, 6.1 times more Omega 3, 13.6 times more Omega 6, 6.3 times more Carbohydrate, 4.7 times more Fiber and 10.5 times more Protein than Raw Valencia Oranges.
• Both Medium Rye flour as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.