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

Macros Ratio

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

Macro Nutrients

	Cooked Long-grain Brown Rice	Valencia Oranges	Recommended Dietary Allowance
Energy	42.4% 1230kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	91% 119g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	42% 16g	65.8% 25g	38g per day for Men 19-50 years
Protein	49% 27.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.78mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	48.5% 0.63mg	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	22.5% 90μg	98% 390μg	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	0% 0mg	539% 485mg	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	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Valencia Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	41% 0.37mg	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	70% 5.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	423% 9.74mg	10% 0.23mg	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	147% 1030mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	19% 703g	23.3% 863g	3700g per day for Men 19-50 years

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

• Cooked Long-grain Brown Rice has 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.
• While Raw Valencia Oranges contain more Vitamin A, 4.3 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Long-grain Brown Rice has 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.
• While Raw Valencia Oranges contain 13.3 times more Calcium and 2.1 times more Potassium than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Long-grain Brown Rice has 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.
• While Raw Valencia Oranges contain 1.5 times more Omega 3 and 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.