Comparing Nutrients in 14 ounces Valencia Oranges VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Valencia Oranges	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	6.7% 194kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	26% 9.92g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	16% 159mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.47% 0.36mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	168% 3.87mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	NA	42% 23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.26% 343g	7.54% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cooked Long-grain Brown Rice:

• Raw Valencia Oranges have more Vitamin A, 4.3 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2 times more Vitamin B1, 1.7 times more Vitamin B2, 9.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Cooked Long-grain Brown Rice:

• Raw Valencia Oranges have 13.3 times more Calcium, 2.1 times more Potassium and 1.2 times more Water than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.9 times more Copper, 6.2 times more Iron, 3.9 times more Magnesium, 42.3 times more Manganese, 6.1 times more Phosphorus and 11.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.5 times more Omega 3 and 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.5 times more Energy, 3.2 times more Fat, 8.1 times more Omega 6, 2.2 times more Carbohydrate and 2.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.