Comparing Nutrients in 300 calories Oranges with Peel VS Rice Bran

Weight per 300 calories

• Oranges with Peel: 476g
• Rice Bran: 95g

Crude Rice Bran has 5 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Rice Bran?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Rice Bran	12%	43%	45%

Macro Nutrients

	Oranges with Peel	Rice Bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	20.4% 19.8g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	1.18% 0.85g	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	0.26% 0.19g	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	% 0.19g	g per day for Men 19-50 years
Sucrose	NA	% 0.47g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	52.5% 20g	38g per day for Men 19-50 years
Protein	11% 6.2g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rice Bran	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	202% 32.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	297% 3.86mg	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	35.7% 143μg	15% 60μg	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	376% 338mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Rice Bran	Recommended Dietary Allowance
Calcium	33.3% 333mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	76.8% 0.69mg	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	47.6% 3.8mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	177% 741mg	420mg per day for Men 19-50 years
Manganese	NA	587% 13.5mg	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	15% 105mg	227% 1592mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.32% 4.75mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	52% 5.73mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.16% 5.8g	3700g per day for Men 19-50 years

Oranges With Peel VS Rice Bran Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Rice Bran?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Rice Bran:

• 300 calories of Oranges with Peel have more Vitamin A, 2.4 times more Vitamin B9 and more Vitamin C than Rice Bran.
• While 300 kcal of Crude Rice Bran contain 5.5 times more Vitamin B1, 13.6 times more Vitamin B3, 4.5 times more Vitamin B5 and 8.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Rice Bran provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Rice Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Crude Rice Bran have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Rice Bran:

• 300 calories of Oranges with Peel have 6.2 times more Calcium and 67.3 times more Water than Rice Bran.
• While 300 kcal of Crude Rice Bran contain 2.5 times more Copper, 4.6 times more Iron, 11.1 times more Magnesium, 15.2 times more Phosphorus, 1.5 times more Potassium, 4.4 times more Selenium and 10.9 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Rice Bran lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.6 times more Carbohydrate than Rice Bran.
• While 300 kcal of Crude Rice Bran contain 13.9 times more Fat, 23.8 times more Saturated Fat, 3.9 times more Omega 3, 32.4 times more Omega 6 and 2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Rice Bran offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6