Comparing Nutrients in 1 kilogram Oranges VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Oranges	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	16.2% 470kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	587% 763g	130g per day for Men 19-50 years
Sugars	129% 94g	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	63% 24g	95% 36g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	57.5% 230μg	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	591% 532mg	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	12% 1.8mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	336% 3.02mg	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	12.5% 1mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 140mg	444% 3110mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Long-grain Brown Rice:

• Raw Oranges have more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 6.2 times more Vitamin B1, 2.4 times more Vitamin B2, 23 times more Vitamin B3, 4.2 times more Vitamin B5, 8 times more Vitamin B6 and 3.3 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Long-grain Brown Rice:

• Raw Oranges have 4.4 times more Calcium and 7.4 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 6.7 times more Copper, 12.9 times more Iron, 11.6 times more Magnesium, 114.1 times more Manganese, 22.2 times more Phosphorus, 1.4 times more Potassium, 34.2 times more Selenium and 30.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 14.2 times more Sugars than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 7.8 times more Energy, 26.7 times more Fat, 39.4 times more Saturated Fat, 4.6 times more Omega 3, 53.8 times more Omega 6, 6.5 times more Carbohydrate, 1.5 times more Fiber and 8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.