Lets compare vitamin content per 14 ounces of Rye Bread vs Navel Oranges:
Rye Bread has 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.
While Raw Navel Oranges contain more Vitamin A and 147.8 times more Vitamin C than Rye Bread.
Both Rye Bread and Raw Navel Oranges have similar amounts of Vitamin B6 per 14 oz.
Both Rye Bread as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Rye Bread vs Navel Oranges:
Rye Bread has 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.
While Raw Navel Oranges contain 2.3 times more Water than Rye Bread.
Both Rye Bread and Raw Navel Oranges have similar amounts of Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Rye Bread has 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.
While Raw Navel Oranges contain 2.2 times more Sugars than Rye Bread.
Both Rye Bread as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.