Comparing Nutrients in 1 kilogram Cooked Brown Rice VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Brown Rice	Navel Oranges	Recommended Dietary Allowance
Energy	38.6% 1120kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	5.63% 0.09g	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	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	58% 22g	38g per day for Men 19-50 years
Protein	41.4% 23g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Navel 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	85% 1.02mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.92mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	43.3% 0.39mg	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	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	19.7% 730g	23.2% 860g	3700g per day for Men 19-50 years

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

• Cooked Medium-grain Brown Rice has 1.5 times more Vitamin B1, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 4.3 times more Vitamin B2, 8.5 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Medium-grain Brown Rice has 2.1 times more Copper, 4.1 times more Iron, 4 times more Magnesium, 37.8 times more Manganese, 3.3 times more Phosphorus and 7.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.3 times more Calcium and 2.1 times more Potassium than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice and Raw Navel Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Medium-grain Brown Rice has 2.3 times more Energy, 12.3 times more Omega 6, 1.9 times more Carbohydrate and 2.5 times more Protein than Raw Navel Oranges.
• Both Cooked Medium-grain Brown Rice and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
• Both Cooked Medium-grain Brown Rice as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.