Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Valencia Oranges	Cooked Brown Rice	Recommended Dietary Allowance
Energy	17% 490kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	5.16% 1.65g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	181% 235g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	47.4% 18g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	78.4% 3.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	115% 1.5mg	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	98% 390μg	10% 40μg	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	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	40% 400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	90% 0.81mg	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	11.3% 0.9mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	477% 11mg	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	24.3% 170mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	19.7% 730g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cooked Brown Rice:

• Raw Valencia Oranges have more Vitamin A, 3.3 times more Vitamin B2, 9.8 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 4.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Valencia Oranges as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cooked Brown Rice:

• Raw Valencia Oranges have 4 times more Calcium and 2.3 times more Potassium than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 2.2 times more Copper, 5.9 times more Iron, 4.4 times more Magnesium, 47.7 times more Manganese, 4.5 times more Phosphorus and 10.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Medium-grain Brown Rice have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.2 times more Omega 3 and 1.4 times more Fiber than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 2.3 times more Energy, 6.4 times more Omega 6, 2 times more Carbohydrate and 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Medium-grain Brown Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.