Comparing Nutrients in 1 kilogram Cooked Brown Rice VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cooked Brown Rice	Chilled Orange Juice	Recommended Dietary Allowance
Energy	38.6% 1120kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	115% 83g	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	30.8% 22.3g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	47.4% 18g	7.9% 3g	38g per day for Men 19-50 years
Protein	41.4% 23g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.92mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	58.5% 0.76mg	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	10% 40μg	47.5% 190μg	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	373% 336mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	10% 100mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	66.3% 5.3mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	477% 11mg	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	110% 770mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	52.4% 1780mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19.7% 730g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Chilled Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Brown Rice versus 1 kg of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Brown Rice vs Chilled Orange Juice:

• 1 kilogram of Cooked Brown Rice has 2.2 times more Vitamin B1, 4.8 times more Vitamin B3, 2 times more Vitamin B5 and 2 times more Vitamin B6 than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 3.3 times more Vitamin B2, 4.8 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• 1 kilogram of Cooked Brown Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Cooked Medium-grain Brown Rice as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Brown Rice vs Chilled Orange Juice:

• 1 kilogram of Cooked Brown Rice has 1.9 times more Copper, 4.1 times more Iron, 4 times more Magnesium, 47.7 times more Manganese, 4.5 times more Phosphorus and 8.9 times more Zinc than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 2.3 times more Potassium than Cooked Medium-grain Brown Rice.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Cooked Medium-grain Brown Rice as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Brown Rice has 2.3 times more Energy, 2 times more Carbohydrate, 6 times more Fiber and 3.4 times more Protein than Chilled Orange Juice.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Medium-grain Brown Rice as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.