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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Long-grain Brown Rice	Florida Oranges	Recommended Dietary Allowance
Energy	19.2% 558kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	57% 41.5g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	28.6% 11g	38g per day for Men 19-50 years
Protein	22% 12.4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	17.8% 0.23mg	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	10.2% 41μg	19.3% 77μg	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	0% 0mg	227% 204mg	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	5.14% 0.77mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Florida Oranges	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	19.7% 0.18mg	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	31.8% 2.54mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	4.73% 0.11mg	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	66.7% 467mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.6% 319g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Long-grain Brown Rice VS Florida Oranges per 1 lb

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

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

• 1 pound of Cooked Long-grain Brown Rice has 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 6.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.9 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• 1 pound of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Cooked Long-grain Brown Rice as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Cooked Long-grain Brown Rice has 2.7 times more Copper, 6.2 times more Iron, 3.9 times more Magnesium, 40.6 times more Manganese, 8.6 times more Phosphorus, 11.6 times more Selenium and 8.9 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 14.3 times more Calcium and 2 times more Potassium than Cooked Long-grain Brown Rice.
• 1 pound of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Long-grain Brown Rice has 2.7 times more Energy, 11.5 times more Omega 6, 2.2 times more Carbohydrate and 3.9 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 38.1 times more Sugars and 1.5 times more Fiber than Cooked Long-grain Brown Rice.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Cooked Long-grain Brown Rice as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in one pound.