Comparing Nutrients in 5 ounces Florida Oranges VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Florida Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	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	0.26% 0.044g	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	12.6% 16.4g	34% 44.4g	130g per day for Men 19-50 years
Sugars	18% 13g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	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

	Florida Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	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	7.1% 0.35mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	1.6% 0.13mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	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	2.43% 17mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS UNCLE BENS Cooked Parboiled Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges 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 Florida Oranges vs UNCLE BENS Cooked Parboiled Brown Rice:

• 5 ounces of Florida Oranges have 4.3 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 5 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 1.8 times more Vitamin B2, 4.8 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges 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 Florida Oranges vs UNCLE BENS Cooked Parboiled Brown Rice:

• 5 ounces of Florida Oranges have 14.3 times more Calcium, 2.8 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 3.3 times more Copper, 5.9 times more Iron, 3.9 times more Magnesium, 47.5 times more Manganese, 8 times more Phosphorus, 18.8 times more Selenium and 9.6 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 60.9 times more Sugars and 1.4 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• While 5 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 3.2 times more Energy, 2.7 times more Carbohydrate and 4.4 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.