Comparing Nutrients in 1 pound Florida Oranges VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Florida Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	7.2% 209kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	109% 142g	130g per day for Men 19-50 years
Sugars	57% 41.5g	0.94% 0.68g	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	% 0.68g	g per day for Men 19-50 years
Fiber	28.6% 11g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	54% 8.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	38.4% 0.5mg	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	19.3% 77μg	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	19.5% 195mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	65% 0.59mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	225% 5.17mg	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	7.78% 54.4mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.7% 395g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS UNCLE BENS Cooked Parboiled Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 pound of Florida Oranges has 4.3 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 lb of UNCLE BENS Cooked Parboiled Brown Rice contains 1.8 times more Vitamin B2, 4.8 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 pound of Florida Oranges has 14.3 times more Calcium, 2.8 times more Potassium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 lb of UNCLE BENS Cooked Parboiled Brown Rice contains 3.3 times more Copper, 5.9 times more Iron, 3.9 times more Magnesium, 47.5 times more Manganese, 8 times more Phosphorus, 18.8 times more Selenium and 9.6 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 60.9 times more Sugars and 1.4 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 lb of UNCLE BENS Cooked Parboiled Brown Rice contains 3.2 times more Energy, 2.7 times more Carbohydrate and 4.4 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.