Comparing Nutrients in 500 calories Oranges with Peel VS Cooked Brown Rice

Weight per 500 calories

• Oranges with Peel: 794g
• Cooked Brown Rice: 446g

Cooked Medium-grain Brown Rice has 1.8 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cooked Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Oranges with Peel	Cooked Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	7.43% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	80.7% 105g	130g per day for Men 19-50 years
Sugars	NA	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	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	94% 35.7g	21% 8.04g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	51% 0.67mg	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	59.5% 238μg	4.46% 18μg	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	626% 563mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	55.6% 556mg	4.46% 44.6mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	40% 0.36mg	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	79.4% 6.35mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	NA	213% 4.9mg	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	25% 175mg	49% 344mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.3% 4.46mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	17.7% 653g	8.8% 326g	3700g per day for Men 19-50 years

Oranges With Peel VS Cooked Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cooked Brown Rice?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Cooked Brown Rice:

• 500 calories of Oranges with Peel have more Vitamin A, 1.7 times more Vitamin B1, 7.4 times more Vitamin B2, 1.5 times more Vitamin B5, 13.3 times more Vitamin B9 and more Vitamin C than Cooked Brown Rice.
• While 500 kcal of Cooked Medium-grain Brown Rice contain 1.5 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Brown Rice provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cooked Brown Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Cooked Brown Rice:

• 500 calories of Oranges with Peel have 12.4 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 4.4 times more Potassium and 2 times more Water than Cooked Brown Rice.
• While 500 kcal of Cooked Medium-grain Brown Rice contain 1.8 times more Magnesium, 2 times more Phosphorus and 3.2 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 4.4 times more Fiber than Cooked Brown Rice.
• Both Oranges with Peel and Cooked Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Oranges with Peel as well as Cooked Medium-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.