Comparing Nutrients in 300 calories Rice VS Oranges

Weight per 300 calories

• Rice: 82.2g
• Oranges: 638g

Rice has 7.8 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Rice or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Rice	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	82.3% 59.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.8% 1.07g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Rice	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.64% 6.58μg	48% 191μg	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	377% 340mg	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	0.6% 0.09mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.082μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Oranges	Recommended Dietary Allowance
Calcium	2.3% 23mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	32% 0.29mg	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	8.2% 0.66mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	6.94% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	117% 52.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.5% 95mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.14% 0.9mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.26% 9.55g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Oranges contain more Vitamin A, 9.7 times more Vitamin B1, 6.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.8 times more Vitamin B6, 29.1 times more Vitamin B9, more Vitamin C and 12.7 times more Vitamin E than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rice vs Oranges:

• Raw Regular Long-grain White Rice has 5.6 times more Manganese, 3.9 times more Selenium and 2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 11.1 times more Calcium, 1.6 times more Copper, 3.1 times more Magnesium, 12.2 times more Potassium and 58 times more Water than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Raw Oranges have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 605.1 times more Sugars and 14.3 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Regular Long-grain White Rice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.