Comparing Nutrients in 100 grams UNCLE BENS Cooked Parboiled Brown Rice VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Navel Oranges	Recommended Dietary Allowance
Energy	5.07% 147kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	0.21% 0.15g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 4.3g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	6.08% 0.079mg	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	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	65.7% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Navel Oranges	Recommended Dietary Allowance
Calcium	0.3% 3mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	4.33% 0.039mg	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	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	1.26% 0.029mg	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	13.7% 96mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	1.74% 64.4g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BENS Cooked Parboiled Brown Rice VS Navel Oranges per 100 g

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

Lets compare vitamin content per 100 grams of UNCLE BENS Cooked Parboiled Brown Rice vs Navel Oranges:

• 100 grams of UNCLE BENS Cooked Parboiled Brown Rice have 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 Navel Oranges.
• While 100 g of Raw Navel Oranges contain 8.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Navel Oranges provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Raw Navel Oranges have insufficient amounts of Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for UNCLE BENS Cooked Parboiled Brown Rice vs Navel Oranges:

• 100 grams of UNCLE BENS Cooked Parboiled Brown Rice have 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 Navel Oranges.
• While 100 g of Raw Navel Oranges contain 14.3 times more Calcium, 2.7 times more Potassium and 1.3 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• 100 grams of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of UNCLE BENS Cooked Parboiled Brown Rice have 3 times more Energy, 2.5 times more Carbohydrate and 3.4 times more Protein than Navel Oranges.
• While 100 g of Raw Navel Oranges contain 56.7 times more Sugars, more Fructose and 1.3 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• 100 grams of Navel Oranges provide inadequate amounts of Energy and Protein
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.