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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Oranges with Peel	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	9.85% 286kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	8.38% 2.7g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	266% 346g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	202% 1411mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	88% 9.66mg	11mg per day for Men 19-50 years
Water	10% 373g	1.45% 53.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Long-grain Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oranges with Peel has 1.3 times more Vitamin B9 and more Vitamin C than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 5.4 times more Vitamin B1, 1.9 times more Vitamin B2, 13 times more Vitamin B3, 3.2 times more Vitamin B5 and 5.1 times more Vitamin B6 than Raw Oranges with Peel .
• 1 pound of Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 7.8 times more Calcium and 7 times more Water than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 5.3 times more Copper, 1.6 times more Iron, 8.3 times more Magnesium, 14.1 times more Phosphorus, 1.3 times more Potassium, 24.4 times more Selenium and 19.4 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 pound of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.3 times more Fiber than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 5.8 times more Energy, 10.7 times more Fat, 2 times more Omega 3, 22 times more Omega 6, 4.9 times more Carbohydrate and 5.8 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6