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

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	7.66% 222kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	89.3% 116g	130g per day for Men 19-50 years
Sugars	NA	1.5% 1.1g	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	% 1.1g	g per day for Men 19-50 years
Fiber	30% 11.3g	19% 7.26g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	43% 0.56mg	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	44.2% 177μg	10.2% 41μg	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	244% 220mg	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	NA	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	18% 181mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	53.4% 0.48mg	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	5.1% 0.41mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	192% 4.4mg	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	11% 77mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	NA	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	10.6% 392g	8.6% 319g	3700g per day for Men 19-50 years

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

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

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

• Raw Valencia Oranges have 13.3 times more Calcium, 2.1 times more Potassium and 1.2 times more Water than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 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.

Comparison of macro-nutrients per 1 pound:

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