Lets compare vitamin content per 7 ounces of Dark Rye Flour vs Navel Oranges:
Dark Rye Flour has 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.
While Raw Navel Oranges contain 12 times more Vitamin A and more Vitamin C than Dark Rye Flour.
Both Dark Rye Flour and Raw Navel Oranges have similar amounts of Vitamin B9 per 7 oz.
Both Dark Rye Flour as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Dark Rye Flour vs Navel Oranges:
Dark Rye Flour has 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.
While Raw Navel Oranges contain 8 times more Water than Dark Rye Flour.
Both Dark Rye Flour and Raw Navel Oranges have similar amounts of Calcium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Dark Rye Flour has 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.
While Raw Navel Oranges contain 3.7 times more Sugars and 9.8 times more Fructose than Dark Rye Flour.
Both Dark Rye Flour as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.