Comparing Nutrients in 1 pound Oranges VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Oranges	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	7.35% 213kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	8.38% 2.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	266% 346g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	4.13% 3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	28.6% 11g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	26% 104μg	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	268% 241mg	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	5.44% 0.82mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	18% 181mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	152% 1.37mg	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	5.67% 0.45mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	563% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	644% 290μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	202% 1411mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	88% 9.66mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1.45% 53.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Long-grain Brown Rice:

• Raw Oranges have more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 6.2 times more Vitamin B1, 2.4 times more Vitamin B2, 23 times more Vitamin B3, 4.2 times more Vitamin B5, 8 times more Vitamin B6 and 3.3 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Long-grain Brown Rice:

• Raw Oranges have 4.4 times more Calcium and 7.4 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 6.7 times more Copper, 12.9 times more Iron, 11.6 times more Magnesium, 114.1 times more Manganese, 22.2 times more Phosphorus, 1.4 times more Potassium, 34.2 times more Selenium and 30.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 14.2 times more Sugars than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 7.8 times more Energy, 26.7 times more Fat, 39.4 times more Saturated Fat, 4.6 times more Omega 3, 53.8 times more Omega 6, 6.5 times more Carbohydrate, 1.5 times more Fiber and 8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.