Comparing Nutrients in 5 ounces Fresh Orange juice VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Fresh Orange juice	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	34% 44.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	0.29% 0.21g	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	4.14% 3g	0% 0g	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	% 2.57g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 0.21g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	12% 0.16mg	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	10.6% 42.5μg	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78.7% 71mg	NA	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	0.38% 0.057mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	20.3% 0.18mg	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	3.54% 0.28mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	70.3% 1.6mg	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	3.44% 24mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS UNCLE BENS Cooked Parboiled Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs UNCLE BENS Cooked Parboiled Brown Rice:

• 5 ounces of Fresh Orange juice have 7.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 5 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 2.3 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Raw Orange juice as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs UNCLE BENS Cooked Parboiled Brown Rice:

• 5 ounces of Fresh Orange juice have 3.3 times more Potassium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While 5 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 2.9 times more Copper, 2.7 times more Iron, 3.5 times more Magnesium, 81.4 times more Manganese, 5.6 times more Phosphorus, 94 times more Selenium and 15.4 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Raw Orange juice as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 56 times more Sugars and more Fructose than UNCLE BENS Cooked Parboiled Brown Rice.
• While 5 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 3.3 times more Energy, 3 times more Carbohydrate, 8.5 times more Fiber and 4.4 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.