Comparing Nutrients in 1 kilogram Brown Rice VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Brown Rice	Florida Oranges	Recommended Dietary Allowance
Energy	125% 3620kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	126% 91g	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	89.5% 34g	63% 24g	38g per day for Men 19-50 years
Protein	134% 75g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	269% 43mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	392% 5.1mg	39.2% 0.51mg	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	50% 200μg	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	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

	Brown Rice	Florida Oranges	Recommended Dietary Allowance
Calcium	33% 330mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	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	225% 18mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1627% 37.4mg	10.4% 0.24mg	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	377% 2640mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	184% 20mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	3.34% 124g	23.6% 871g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 4.1 times more Vitamin B1, 10.8 times more Vitamin B3, 6 times more Vitamin B5 and 10 times more Vitamin B6 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Raw Florida Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Medium-grain Brown Rice as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Medium-grain Brown Rice has 7.1 times more Copper, 20 times more Iron, 14.3 times more Magnesium, 156 times more Manganese, 22 times more Phosphorus, 1.6 times more Potassium and 25.3 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.3 times more Calcium and 7 times more Water than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 1 kilogram:

• Raw Medium-grain Brown Rice has 7.9 times more Energy, 12.8 times more Fat, 21.4 times more Saturated Fat, 3.7 times more Omega 3, 29.6 times more Omega 6, 6.6 times more Carbohydrate, 1.4 times more Fiber and 10.7 times more Protein than Raw Florida Oranges.
• Both Raw Medium-grain Brown Rice as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.