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

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Oranges	7%	2%	91%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Oranges	Recommended Dietary Allowance
Energy	23% 667kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	3% 0.97g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	41% 53.3g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	58.5% 42.4g	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	% 0.68g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	25% 14g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.63mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	21% 0.27mg	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	4.54% 18μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	268% 241mg	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	0% 0mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Oranges	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	22.7% 0.2mg	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	30% 2.4mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	225% 5.17mg	4.93% 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	62.2% 435mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	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	31.8% 3.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.9% 292g	10.6% 393g	3700g per day for Men 19-50 years

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

• UNCLE BENS Cooked Parboiled Brown Rice have 1.8 times more Vitamin B2, 6.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 7.5 times more Vitamin B9 and more Vitamin E than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Raw Oranges have insufficient amounts of Vitamin K in 1 lb.

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

• UNCLE BENS Cooked Parboiled Brown Rice have 2.9 times more Copper, 5.3 times more Iron, 3.9 times more Magnesium, 45.6 times more Manganese, 6.9 times more Phosphorus, 18.8 times more Selenium and 11 times more Zinc than Raw Oranges.
• While Raw Oranges contain 13.3 times more Calcium, 3 times more Potassium and 1.3 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.

Comparison of macro-nutrients per 1 pound:

• UNCLE BENS Cooked Parboiled Brown Rice have 3.1 times more Energy, 14.4 times more Omega 6, 2.7 times more Carbohydrate and 3.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 62.3 times more Sugars and 1.4 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 1 lb.