Comparing Nutrients in 5 ounces Cooked Wild Rice VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Wild Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	4.94% 143kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.2g	17% 22g	130g per day for Men 19-50 years
Sugars	1.43% 1.03g	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	0.39% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.47g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	10% 5.66g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	10% 0.13mg	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	9.2% 37μg	10.6% 42.5μg	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	112% 101mg	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	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	8.98% 0.081mg	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	10.6% 0.85mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	NA	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	16.6% 116mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.83% 105g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Wild Rice versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cooked Wild Rice have 1.7 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B5 and more Vitamin C than Cooked Wild Rice.
• Both Cooked Wild Rice and Oranges with Peel provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cooked Wild Rice have insufficient amounts of Vitamin C
• Both Cooked Wild Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Cooked Wild Rice have 2.1 times more Copper, 2.3 times more Magnesium, 3.7 times more Phosphorus and 12.2 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 23.3 times more Calcium, 1.3 times more Iron and 1.9 times more Potassium than Cooked Wild Rice.
• 5 ounces of Cooked Wild Rice lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Cooked Wild Rice as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Wild Rice have 1.6 times more Energy, 5.9 times more Omega 3, 1.4 times more Carbohydrate and 3.1 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.5 times more Fiber than Cooked Wild Rice.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Cooked Wild Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.