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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Oranges with Peel	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	34% 44.4g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	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	5.45% 0.071mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	112% 101mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.47% 91g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Oranges with Peel 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 1.4 times more Vitamin B2 and 3.8 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9

Comparing minerals per 5 ounces for Oranges with Peel vs UNCLE BENS Cooked Parboiled Brown Rice:

• 5 ounces of Oranges with Peel have 23.3 times more Calcium, 1.5 times more Iron, 3.2 times more Potassium and 1.3 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While 5 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 2.3 times more Copper, 2.8 times more Magnesium, 4.4 times more Phosphorus, 13.4 times more Selenium and 7 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of 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 Oranges with Peel have 2.6 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• While 5 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 2.3 times more Energy, 2 times more Carbohydrate and 2.4 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.