Comparing Nutrients in 100 calories Long-grain Brown Rice VS Oranges with Peel

Weight per 100 calories

• Long-grain Brown Rice: 27g
• Oranges with Peel: 159g

Long-grain Brown Rice has 5.8 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Long-grain Brown Rice or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Long-grain Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	19% 24.6g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.98g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	3.67% 2.05g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.78% 0.29mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.53% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.57% 6.27μg	12% 47.6μg	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	125% 113mg	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	1.1% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.25% 2.45mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	9.14% 0.082mg	10% 0.09mg	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	4.4% 0.35mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	33.8% 0.78mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	38.7% 17.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 84.7mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	8.47% 4.66μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.36mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	5.28% 0.58mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	3.53% 131g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Long-grain Brown Rice or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Long-grain Brown Rice vs Oranges with Peel :

• 100 calories of Long-grain Brown Rice have 2.2 times more Vitamin B3 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain more Vitamin A, 3.1 times more Vitamin B2, 1.8 times more Vitamin B5, 7.6 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per 100 calories.
• 100 calories of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Long-grain Brown Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Long-grain Brown Rice vs Oranges with Peel :

• 100 calories of Long-grain Brown Rice have 1.4 times more Magnesium, 2.4 times more Phosphorus, 4.2 times more Selenium and 3.3 times more Zinc than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 45.3 times more Calcium, 3.6 times more Iron, 4.6 times more Potassium and 40.6 times more Water than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oranges with Peel contain similar levels of Copper per 100 calories.
• 100 calories of Long-grain Brown Rice lack sufficient amounts of Calcium
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Oranges with Peel contain 7.3 times more Fiber than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Raw Long-grain Brown Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.