Comparing Nutrients in 7 ounces Fresh Orange juice VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Fresh Orange juice	Medium Rye flour	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	115% 150g	130g per day for Men 19-50 years
Sugars	23% 16.7g	3% 2.2g	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	5.8% 4.2g	0.33% 0.24g	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	% 3.6g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 1.8g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	41% 0.53mg	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	15% 59.5μg	17% 67.5μg	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	110% 99mg	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	0.53% 0.079mg	19% 2.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Medium Rye flour	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	73% 0.66mg	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	4.96% 0.4mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	208% 4.8mg	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	4.8% 33.7mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.59% 21.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Medium Rye flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Medium Rye flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Medium Rye flour:

• 7 ounces of Fresh Orange juice have more Vitamin C than Medium Rye flour.
• While 7 oz of Medium Rye flour contain 3.2 times more Vitamin B1, 3.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.6 times more Vitamin B5, 6.7 times more Vitamin B6, 35.8 times more Vitamin E and 59 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Medium Rye flour provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Medium Rye flour have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Medium Rye flour:

• 7 ounces of Fresh Orange juice have 8 times more Water than Medium Rye flour.
• While 7 oz of Medium Rye flour contain 2.2 times more Calcium, 7.5 times more Copper, 12.7 times more Iron, 5.7 times more Magnesium, 172.3 times more Manganese, 13.2 times more Phosphorus, 1.9 times more Potassium, 144 times more Selenium and 43.4 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 7.6 times more Sugars and 17.7 times more Fructose than Medium Rye flour.
• While 7 oz of Medium Rye flour contain 7.8 times more Energy, 8.9 times more Omega 3, 20.6 times more Omega 6, 7.3 times more Carbohydrate, 59 times more Fiber and 15.5 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein