Comparing Nutrients in 500 calories Long-grain Brown Rice VS Oranges with Peel

Weight per 500 calories

• Long-grain Brown Rice: 136g
• Oranges with Peel: 794g

Long-grain Brown Rice has 5.8 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	95% 123g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	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	% 0.9g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	94% 35.7g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.83% 31.3μg	59.5% 238μg	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	626% 563mg	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	5.45% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	50.3% 0.45mg	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	22% 1.76mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	193% 87μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60.5% 424mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.43% 16g	17.7% 653g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS Oranges With Peel Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Long-grain Brown Rice vs Oranges with Peel :

• 500 calories of Long-grain Brown Rice have 2.2 times more Vitamin B3 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 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 Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Long-grain Brown Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Long-grain Brown Rice vs Oranges with Peel :

• 500 calories of 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 500 kcal of Raw Oranges with Peel contain 45.3 times more Calcium, 3.6 times more Iron, 4.6 times more Potassium and 40.6 times more Water than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oranges with Peel contain similar levels of Copper per 500 calories.
• 500 calories of Long-grain Brown Rice lack sufficient amounts of Calcium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 7.3 times more Fiber than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Long-grain Brown Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.