Comparing Nutrients in 300 calories Navel Oranges VS UNCLE BENS Cooked Parboiled Brown Rice

Weight per 300 calories

• Navel Oranges: 612g
• UNCLE BENS Cooked Parboiled Brown Rice: 204g

UNCLE BENS Cooked Parboiled Brown Rice have 3 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or UNCLE BENS Cooked Parboiled Brown Rice?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	49% 64g	130g per day for Men 19-50 years
Sugars	71.8% 52g	0.42% 0.31g	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	19% 13.8g	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	% 12g	% 0g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 0.31g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	9.13% 3.47g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	17.3% 0.22mg	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	52% 208μg	2.04% 8.16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	402% 362mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.12% 0.92mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	26.3% 263mg	0.61% 6.12mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	29.3% 0.26mg	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	9.95% 0.8mg	13.5% 1.1mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	19% 79.6mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	101% 2.33mg	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	20% 141mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	3.66% 124mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35% 19μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.54% 8.16mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	14.2% 526g	3.55% 131g	3700g per day for Men 19-50 years

Navel Oranges VS UNCLE BENS Cooked Parboiled Brown Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or UNCLE BENS Cooked Parboiled Brown Rice?

Lets compare vitamin content per 300 calories of Navel Oranges vs UNCLE BENS Cooked Parboiled Brown Rice:

• 300 calories of Navel Oranges have 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 25.5 times more Vitamin B9 and more Vitamin E than UNCLE BENS Cooked Parboiled Brown Rice.
• While 300 kcal of UNCLE BENS Cooked Parboiled Brown Rice contain 1.5 times more Vitamin B3 than Raw Navel Oranges.
• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Navel Oranges as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs UNCLE BENS Cooked Parboiled Brown Rice:

• 300 calories of Navel Oranges have 43 times more Calcium, 8.2 times more Potassium and 4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While 300 kcal of UNCLE BENS Cooked Parboiled Brown Rice contain 1.4 times more Iron, 13.1 times more Manganese, 1.4 times more Phosphorus, more Selenium and 3.2 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.2 times more Carbohydrate, 170 times more Sugars, more Fructose and 3.9 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Navel Oranges and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Energy and Protein per 300 calories.
• Both Raw Navel Oranges as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.