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Comparing Nutrients in 100 grams RyeVS Oranges

Macros Ratio

Protein Fat Carbs

Rye
12%
4%
84%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

11.7%338kcal
Energy
1.62%47kcal
338 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.7%1.63g
Fat
0.12%0.12g
1.63 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.62%0.2g
Saturated Fat
0.047%0.015g
0.2 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.75%0.11g
Omega 3
0.44%0.007g
0.11 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.88%0.66g
Omega 6
0.11%0.018g
0.66 gvs0.018 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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58.4%76g
Carbohydrate
9.04%11.8g
76 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.35%0.98g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.98 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.15%0.11g
Fructose
NA
≤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]
0.11 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g
Glucose
NA
0.16 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.71g
Sucrose
NA
0.71 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.7%15g
Fiber
6.3%2.4g
15 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.5%10.3g
Protein
1.68%0.94g
10.3 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
1 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.3%0.32mg
Vitamin B1
7.25%0.087mg
Thiamine
0.32 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.3%0.25mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.25 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.7%4.27mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
4.27 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29%1.46mg
Vitamin B5
5%0.25mg
Pantothenic acid
1.46 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22.6%0.29mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.29 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.5%38μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
38 μgvs30 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
59%53.2mg
Ascorbic acid
0 mgvs53.2 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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5.67%0.85mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
0.85 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.9%5.9μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
5.9 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
4%40mg
24 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.8%0.37mg
Copper
5%0.045mg
0.37 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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33%2.63mg
Iron
1.25%0.1mg
2.63 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26%110mg
Magnesium
2.4%10mg
110 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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112%2.58mg
Manganese
1.1%0.025mg
2.58 mgvs0.025 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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47.4%332mg
Phosphorus
2%14mg
332 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15%510mg
Potassium
5.32%181mg
510 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25.3%14μg
Selenium
0.91%0.5μg
14 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0%0mg
2 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24%2.65mg
Zinc
0.64%0.07mg
2.65 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.29%10.6g
Water
2.34%86.8g
10.6 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Rye vs Oranges:
Comparing minerals per 100 grams for Rye vs Oranges:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: