Comparing Nutrients in 300 calories Oranges VS Long-grain Brown Rice

Weight per 300 calories

• Oranges: 638g
• Long-grain Brown Rice: 81.7g

Raw Long-grain Brown Rice has 7.8 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Oranges	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	48% 62.3g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	0.74% 0.54g	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	% 0.54g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	10.7% 6g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	5.97% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.6% 4.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48% 191μg	4.7% 19μg	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	377% 340mg	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	7.66% 1.15mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	25.5% 255mg	0.74% 7.36mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	27.4% 0.25mg	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	7.98% 0.64mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	101% 2.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	116% 52.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.8% 89.4mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	15% 554g	0.26% 9.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Long-grain Brown Rice:

• Raw Oranges have more Vitamin A, 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B5, 10.2 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin E than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.9 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges and Raw Long-grain Brown Rice have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Oranges as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Long-grain Brown Rice:

• Raw Oranges have 34.7 times more Calcium, 5.7 times more Potassium and 57.4 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.7 times more Iron, 1.5 times more Magnesium, 14.6 times more Manganese, 2.8 times more Phosphorus, 4.4 times more Selenium and 3.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Long-grain Brown Rice have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.2 times more Carbohydrate, 110.6 times more Sugars and 5.2 times more Fiber than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 6.9 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Raw Long-grain Brown Rice have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Oranges as well as Raw Long-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.