Comparing Nutrients in 7 ounces Navel Oranges VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Navel Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	3.35% 97kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	48% 62g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0.41% 0.3g	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	6.16% 4.47g	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	% 3.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.3g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	16.8% 0.22mg	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	17% 67.5μg	2% 7.94μg	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	130% 117mg	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	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.4% 0.26mg	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	3.22% 0.26mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	98% 2.26mg	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	6.52% 45.6mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS UNCLE BENS Cooked Parboiled Brown Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs UNCLE BENS Cooked Parboiled Brown Rice:

• 7 ounces of Navel Oranges have 8.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs UNCLE BENS Cooked Parboiled Brown Rice:

• 7 ounces of Navel Oranges have 14.3 times more Calcium, 2.7 times more Potassium and 1.3 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 3.3 times more Copper, 4.1 times more Iron, 3.5 times more Magnesium, 39.3 times more Manganese, 4.2 times more Phosphorus, more Selenium and 9.6 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 56.7 times more Sugars, more Fructose and 1.3 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 3 times more Energy, 2.5 times more Carbohydrate and 3.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.