Comparing Nutrients in 100 grams Cooked Brown Rice VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	3.86% 112kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	12% 4.5g	38g per day for Men 19-50 years
Protein	4.14% 2.32g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	7.15% 0.093mg	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	1% 4μg	7.5% 30μg	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	79% 71mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	1% 10mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	9% 0.081mg	6.33% 0.057mg	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	6.63% 0.53mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	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	11% 77mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	2.32% 79mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	1.97% 73g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Brown Rice versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Brown Rice vs Oranges with Peel :

• 100 grams of Cooked Brown Rice have 2.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 4.2 times more Vitamin B2, 7.5 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Cooked Brown Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked Medium-grain Brown Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cooked Brown Rice vs Oranges with Peel :

• 100 grams of Cooked Brown Rice have 1.4 times more Copper, 3.1 times more Magnesium, 3.5 times more Phosphorus and 5.6 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 7 times more Calcium, 1.5 times more Iron and 2.5 times more Potassium than Cooked Medium-grain Brown Rice.
• 100 grams of Cooked Brown Rice lack sufficient amounts of Calcium
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Brown Rice have 1.8 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Protein than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 2.5 times more Fiber than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.