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

Weight per 300 calories

• Cooked Long-grain Brown Rice: 244g
• Oranges with Peel: 476g

Cooked Long-grain Brown Rice has 2 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Long-grain Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.68% 0.027g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	56.8% 74g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	NA	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	% 0.59g	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	12% 6.7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	34% 0.44mg	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	5.5% 22μg	35.7% 143μg	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	0% 0mg	376% 338mg	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	2.76% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.73% 7.3mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	30% 0.27mg	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	17% 1.37mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	NA	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	36% 251mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	25.7% 14μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.76mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	4.63% 171g	10.6% 392g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Long-grain Brown Rice have 2.6 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Oranges with Peel provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Cooked Long-grain Brown Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Cooked Long-grain Brown Rice have 1.4 times more Magnesium, 2.4 times more Phosphorus, 4.2 times more Selenium and 3.3 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 45.6 times more Calcium, 2.8 times more Iron, 4.4 times more Potassium and 2.3 times more Water than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Oranges with Peel contain similar levels of Copper per 300 calories.
• 300 calories of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain 5.5 times more Fiber than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Cooked Long-grain Brown Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.