Lets compare vitamin content per 5 ounces of Navel Oranges vs Dark Rye Flour:
Raw Navel Oranges have 12 times more Vitamin A and more Vitamin C than Dark Rye Flour.
While Dark Rye Flour contains 4.6 times more Vitamin B1, 4.9 times more Vitamin B2, 10 times more Vitamin B3, 5.6 times more Vitamin B5, 5.6 times more Vitamin B6, 18.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Dark Rye Flour have similar amounts of Vitamin B9 per 5 oz.
Both Raw Navel Oranges as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Navel Oranges vs Dark Rye Flour:
Raw Navel Oranges have 8 times more Water than Dark Rye Flour.
While Dark Rye Flour contains 14.4 times more Copper, 38.2 times more Iron, 14.5 times more Magnesium, 209 times more Manganese, 21.7 times more Phosphorus, 4.3 times more Potassium, more Selenium and 63 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Dark Rye Flour have similar amounts of Calcium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Raw Navel Oranges have 3.7 times more Sugars and 9.8 times more Fructose than Dark Rye Flour.
While Dark Rye Flour contains 6.6 times more Energy, 14.8 times more Fat, 16.3 times more Omega 3, 39.1 times more Omega 6, 5.5 times more Carbohydrate, 10.8 times more Fiber and 17.5 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.