Comparing Nutrients in 100 calories Light Rye FlourVS Oranges

Weight per 100 calories

Light Rye Flour

28g

Oranges

213g

Light Rye Flour has 7.6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Light Rye Flour or Oranges?

Macros Ratio

Protein Fat Carbs

Light Rye Flour

11%

86%

Oranges

91%

100 kcal ▼

Macro Nutrients

Light Rye Flourvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.38%0.37g

Fat

0.26%0.26g

0.37 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.042g

Saturated Fat

0.1%0.032g

0.042 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.45%0.023g

Omega 3

0.93%0.015g

0.023 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.83%0.14g

Omega 6

0.23%0.038g

0.14 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.5%21.5g

Carbohydrate

19.2%25g

21.5 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.36%0.26g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.26 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.035%0.025g

Fructose

≤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]

0.025 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.039g

Glucose

0.039 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.16g

Sucrose

0.16 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.9%2.24g

Fiber

13.4%5.1g

2.24 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.9%2.75g

Protein

3.57%2g

2.75 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Light Rye Flourvs Oranges

0%0μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.73%0.093mg

Vitamin B1

15.4%0.19mg

Thiamine

0.093 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.94%0.025mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.025 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.4%0.22mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.22 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.73%0.19mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.19 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.04%0.066mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.066 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.6%6.44μg

Vitamin B9

16%64μg

Folates and Folic Acid

6.44 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

126%113mg

Ascorbic acid

0 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.55%0.23mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.23 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.38%1.65μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.65 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Light Rye Flourvs Oranges

0.36%3.64mg

Calcium

8.5%85mg

3.64 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.63%0.06mg

Copper

10.6%0.096mg

0.06 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.2%0.25mg

Iron

2.66%0.21mg

0.25 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.13%8.96mg

Magnesium

5.07%21.3mg

8.96 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14%0.33mg

Manganese

2.3%0.053mg

0.33 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.2%36.4mg

Phosphorus

4.26%29.8mg

36.4 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.85%62.7mg

Potassium

11.3%385mg

62.7 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.96%4.93μg

Selenium

1.93%1.06μg

4.93 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.037%0.56mg

Sodium

0%0mg

0.56 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.4%0.37mg

Zinc

1.35%0.15mg

0.37 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.086%3.2g

Water

5%185g

3.2 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Light Rye Flour vs Oranges:

Light Rye Flour has more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2 times more Vitamin B1, 3.4 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin E than Light Rye Flour.
Both Light Rye Flour as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Light Rye Flour vs Oranges:

Light Rye Flour has 6.1 times more Manganese, 1.2 times more Phosphorus, 4.6 times more Selenium and 2.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 23.4 times more Calcium, 1.6 times more Copper, 2.4 times more Magnesium, 6.1 times more Potassium and 57.8 times more Water than Light Rye Flour.
Both Light Rye Flour and Raw Oranges have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Light Rye Flour has 1.6 times more Omega 3 and 1.4 times more Protein than Raw Oranges.
While Raw Oranges contain 76.4 times more Sugars and 2.3 times more Fiber than Light Rye Flour.
Both Light Rye Flour and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Light Rye Flour as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Light Rye FlourVS Enriched SemolinaOrangesVS Enriched SemolinaLight Rye FlourVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Light Rye FlourVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Light Rye Flour or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: