Comparing Nutrients in 5 ounces Valencia Oranges VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Valencia Oranges	Cooked Wild Rice	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	NA	1.43% 1.03g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.47g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	14.7% 0.19mg	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	14% 55.3μg	9.2% 37μg	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	76.4% 68.7mg	0% 0mg	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	NA	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	19% 0.17mg	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	1.6% 0.13mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	17.4% 0.4mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	NA	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cooked Wild Rice:

• Raw Valencia Oranges have more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Cooked Wild Rice.
• While Cooked Wild Rice contains 2.2 times more Vitamin B2, 4.7 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Cooked Wild Rice:

• Raw Valencia Oranges have 13.3 times more Calcium and 1.8 times more Potassium than Cooked Wild Rice.
• While Cooked Wild Rice contains 3.3 times more Copper, 6.7 times more Iron, 3.2 times more Magnesium, 12.3 times more Manganese, 4.8 times more Phosphorus and 22.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Wild Rice have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.4 times more Fiber than Cooked Wild Rice.
• While Cooked Wild Rice contains 2.1 times more Energy, 5.9 times more Omega 3, 1.8 times more Carbohydrate and 3.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.