Comparing Nutrients in 1 kilogram Florida Oranges VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Wild Rice	16%	3%	81%

Macro Nutrients

	Florida Oranges	Wild Rice	Recommended Dietary Allowance
Energy	16% 460kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	576% 749g	130g per day for Men 19-50 years
Sugars	126% 91g	34.5% 25g	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	% 6.7g	g per day for Men 19-50 years
Fiber	63% 24g	163% 62g	38g per day for Men 19-50 years
Protein	12.5% 7g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Wild Rice	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	421% 67.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	301% 3.9mg	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	42.5% 170μg	238% 950μg	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	500% 450mg	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	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Wild Rice	Recommended Dietary Allowance
Calcium	43% 430mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	582% 5.24mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	578% 13.3mg	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	17% 120mg	619% 4330mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	542% 59.6mg	11mg per day for Men 19-50 years
Water	23.6% 871g	2.1% 77.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Wild Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Wild Rice:

• 1 kilogram of Florida Oranges has more Vitamin C than Wild Rice.
• While 1 kg of Raw Wild Rice contains 6.6 times more Vitamin B2, 16.8 times more Vitamin B3, 4.3 times more Vitamin B5, 7.7 times more Vitamin B6, 5.6 times more Vitamin B9 and 4.6 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Wild Rice provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E
• 1 kilogram of Wild Rice have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Wild Rice:

• 1 kilogram of Florida Oranges has 2 times more Calcium and 11.2 times more Water than Wild Rice.
• While 1 kg of Raw Wild Rice contains 13.4 times more Copper, 21.8 times more Iron, 17.7 times more Magnesium, 55.4 times more Manganese, 36.1 times more Phosphorus, 2.5 times more Potassium, 5.6 times more Selenium and 74.5 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 3.7 times more Sugars than Wild Rice.
• While 1 kg of Raw Wild Rice contains 7.8 times more Energy, 27.3 times more Omega 3, 12.2 times more Omega 6, 6.5 times more Carbohydrate, 2.6 times more Fiber and 21 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein