Comparing Nutrients in 100 grams Valencia Oranges VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rice Bran	12%	43%	45%

Macro Nutrients

	Valencia Oranges	Rice Bran	Recommended Dietary Allowance
Energy	1.7% 49kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	NA	1.24% 0.9g	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	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	55.3% 21g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rice Bran	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	212% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	313% 4.07mg	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	9.75% 39μg	15.8% 63μg	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	54% 48.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rice Bran	Recommended Dietary Allowance
Calcium	4% 40mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	81% 0.73mg	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	1.13% 0.09mg	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	186% 781mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	618% 14.2mg	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	240% 1677mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	43.7% 1485mg	3400mg per day for Men 19-50 years
Selenium	NA	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	55% 6.04mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.17% 6.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Rice Bran:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Crude Rice Bran.
• While Crude Rice Bran contains 31.6 times more Vitamin B1, 7.1 times more Vitamin B2, 124.1 times more Vitamin B3, 29.6 times more Vitamin B5, 64.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crude Rice Bran have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Rice Bran:

• Raw Valencia Oranges have 14.1 times more Water than Crude Rice Bran.
• While Crude Rice Bran contains 1.4 times more Calcium, 19.7 times more Copper, 206 times more Iron, 78.1 times more Magnesium, 617.8 times more Manganese, 98.6 times more Phosphorus, 8.3 times more Potassium and 100.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 grams:

• Crude Rice Bran contains 6.4 times more Energy, 69.5 times more Fat, 119.2 times more Saturated Fat, 19.8 times more Omega 3, 162.3 times more Omega 6, 4.2 times more Carbohydrate, 8.4 times more Fiber and 12.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crude Rice Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.