Comparing Nutrients in 1 pound Navel Oranges VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Navel Oranges	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	7.66% 222kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	6.8% 2.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	21.6% 3.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	275% 357g	130g per day for Men 19-50 years
Sugars	53% 38.6g	3.13% 2.27g	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	14% 10.2g	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	% 8.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 2.27g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	UNCLE BEN'S Dry Parboiled 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	25.7% 0.31mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	81% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	142% 1.85mg	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	38.6% 154μg	16% 63.5μg	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	298% 268mg	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	4.54% 0.68mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	19.5% 195mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	165% 1.5mg	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	7.37% 0.59mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	587% 13.5mg	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	15% 104mg	178% 1247mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	29.2% 993mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.2% 44.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw Navel Oranges have more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin E than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 11.7 times more Vitamin B3, 3.4 times more Vitamin B5 and 5.2 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw Navel Oranges have 5.4 times more Calcium and 8.8 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 8.4 times more Copper, 8.9 times more Iron, 8.9 times more Magnesium, 102.6 times more Manganese, 12 times more Phosphorus, 1.3 times more Potassium, more Selenium and 24.5 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 17 times more Sugars and more Fructose than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 7.6 times more Energy, 18.3 times more Fat, 28.3 times more Saturated Fat, 2.9 times more Omega 3, 35.3 times more Omega 6, 6.3 times more Carbohydrate, 1.6 times more Fiber and 8.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.