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

Weight per 300 calories

• Oranges with Peel: 476g
• Long-grain Brown Rice: 81.7g

Raw Long-grain Brown Rice has 5.8 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 Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Oranges with Peel	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	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	56.4% 21.4g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	11% 6.2g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Long-grain Brown Rice	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	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.97% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	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	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.74% 7.36mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.26% 9.65g	3700g per day for Men 19-50 years

Oranges With Peel VS Long-grain Brown Rice Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 3.1 times more Vitamin B2, 1.8 times more Vitamin B5, 7.6 times more Vitamin B9 and more Vitamin C than Long-grain Brown Rice.
• While 300 kcal of Raw Long-grain Brown Rice contain 2.2 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Long-grain Brown Rice provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 45.3 times more Calcium, 3.6 times more Iron, 4.6 times more Potassium and 40.6 times more Water than Long-grain Brown Rice.
• While 300 kcal of Raw Long-grain Brown Rice contain 1.4 times more Magnesium, 2.4 times more Phosphorus, 4.2 times more Selenium and 3.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Long-grain Brown Rice contain similar levels of Copper per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 7.3 times more Fiber than Long-grain Brown Rice.
• Both Oranges with Peel and Long-grain Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Oranges with Peel as well as Raw Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.