Comparing Nutrients in 100 grams 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	1.7% 49kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	4.35% 0.74g	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	37% 48.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	5.3% 3.85g	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rye 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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	25.8% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	5.77% 0.075mg	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	27.5% 110μg	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	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rye Bread	Recommended Dietary Allowance
Calcium	4.3% 43mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	36% 0.82mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	40.2% 603mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1% 37.3g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and 147.8 times more Vitamin C than Rye Bread.
• While Rye Bread contains 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, 2.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Rye Bread have similar amounts of Vitamin B6 per 100 g.
• Both Raw Navel Oranges as well as Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Navel Oranges have 2.3 times more Water than Rye Bread.
• While Rye Bread contains 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 Raw Navel Oranges and Rye Bread have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 2.2 times more Sugars than Rye Bread.
• While Rye Bread contains 5.3 times more Energy, 22 times more Fat, 36.8 times more Saturated 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.
• Both Raw Navel Oranges as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.