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

Weight per 300 calories

• Long-grain Brown Rice: 81.7g
• Valencia Oranges: 612g

Long-grain Brown Rice has 7.5 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Long-grain Brown Rice	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	56% 72.8g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	% 0.54g	NA	g per day for Men 19-50 years
Fiber	7.74% 2.94g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	11% 6.16g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.97% 0.078mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.6% 4.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.7% 19μg	59.7% 239μg	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	330% 297mg	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	3.27% 0.49mg	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

	Long-grain Brown Rice	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.74% 7.36mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	25% 0.23mg	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	13% 1.05mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	6.12% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	116% 52.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.3% 254mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.26% 9.65g	14.3% 529g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 3.2 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 3.2 times more Vitamin B2, 1.8 times more Vitamin B5, 12.7 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Long-grain Brown Rice has 1.9 times more Iron, 1.5 times more Magnesium, 16.6 times more Manganese, 2.4 times more Phosphorus and 4.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 33.3 times more Calcium, 5.4 times more Potassium and 54.8 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Raw Valencia Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Long-grain Brown Rice has 2.9 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.7 times more Omega 3 and 5.2 times more Fiber than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.