Comparing Nutrients in 100 grams Navel Oranges VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Navel Oranges	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.7% 49kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	31% 40.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	3.16% 2.3g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	31.6% 12g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	5.92% 0.077mg	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	8.5% 34μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	0.44% 0.4mg	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% 0.15mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.3% 43mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	14.8% 0.13mg	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	1.63% 0.13mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	19.7% 0.45mg	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	3.3% 23mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	34.2% 513mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Rye Reduced-calorie Bread:

• Raw Navel Oranges have more Vitamin A and 147.8 times more Vitamin C than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 5.4 times more Vitamin B1, 4.7 times more Vitamin B2, 5.9 times more Vitamin B3, 1.7 times more Vitamin B9, more Vitamin B12 and 1.9 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Rye Reduced-calorie Bread have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Navel Oranges as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Rye Reduced-calorie Bread:

• Raw Navel Oranges have 1.7 times more Potassium and 1.9 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.8 times more Calcium, 3.4 times more Copper, 23.8 times more Iron, 2 times more Magnesium, 15.6 times more Manganese, 3.4 times more Phosphorus, more Selenium, 513 times more Sodium and 8.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 3.7 times more Sugars than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 4.1 times more Energy, 19.3 times more Fat, 21.6 times more Saturated Fat, 4.6 times more Omega 3, 30.9 times more Omega 6, 3.2 times more Carbohydrate, 5.5 times more Fiber and 10 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.