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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oranges with Peel	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	2.17% 63kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12% 15.5g	31% 40.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	31.6% 12g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	7% 70mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	10% 0.8mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	34.2% 513mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Rye Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Oranges with Peel have 1.2 times more Vitamin B6 and 177.5 times more Vitamin C than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 3.7 times more Vitamin B1, 4.8 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Rye Reduced-calorie Bread provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Oranges with Peel have 2 times more Potassium and 1.8 times more Water than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 2.3 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus, 39.9 times more Selenium, 256.5 times more Sodium and 6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Rye Reduced-calorie Bread contain similar levels of Calcium per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Rye Reduced-calorie Bread contain 3.2 times more Energy, 9.7 times more Fat, 2.6 times more Omega 3, 16.1 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Fiber and 7 times more Protein than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6