Comparing Nutrients in 300 calories Rice BranVS Oranges

Weight per 300 calories

Rice Bran

95g

Oranges

638g

Rice Bran has 6.7 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Rice Bran or Oranges?

Macros Ratio

Protein Fat Carbs

Rice Bran

12%

43%

45%

Oranges

91%

300 kcal ▼

Macro Nutrients

Rice Branvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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20.4%19.8g

Fat

0.79%0.77g

19.8 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.4%3.96g

Saturated Fat

0.3%0.096g

3.96 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.8%0.3g

Omega 3

2.8%0.045g

0.3 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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40%6.8g

Omega 6

0.68%0.11g

6.8 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36.3%47g

Carbohydrate

57.7%75g

47 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.18%0.85g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.85 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.26%0.19g

Fructose

≤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]

0.19 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.19g

Glucose

0.19 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.47g

Sucrose

0.47 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.5%20g

Fiber

40.3%15.3g

20 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.6%12.7g

Protein

10.7%6g

12.7 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rice Branvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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218%2.6mg

Vitamin B1

46.3%0.56mg

Thiamine

2.6 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.7%0.27mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.27 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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202%32.3mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

32.3 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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140%7mg

Vitamin B5

32%1.6mg

Pantothenic acid

7 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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297%3.86mg

Vitamin B6

29.5%0.38mg

Pyridoxine

3.86 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%60μg

Vitamin B9

48%191μg

Folates and Folic Acid

60 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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31%4.67mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

4.67 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.5%1.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.8 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rice Branvs Oranges

5.4%54mg

Calcium

25.5%255mg

54 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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76.8%0.69mg

Copper

32%0.29mg

0.69 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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220%17.6mg

Iron

7.98%0.64mg

17.6 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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177%741mg

Magnesium

15%64mg

741 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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587%13.5mg

Manganese

6.94%0.16mg

13.5 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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227%1592mg

Phosphorus

12.8%89.4mg

1592 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.5%1410mg

Potassium

34%1155mg

1410 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27%15μg

Selenium

5.8%3.2μg

15 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.32%4.75mg

Sodium

0%0mg

4.75 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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52%5.73mg

Zinc

4.06%0.45mg

5.73 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.16%5.8g

Water

15%554g

5.8 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Rice Bran vs Oranges:

Crude Rice Bran has 4.7 times more Vitamin B1, 17.9 times more Vitamin B3, 4.4 times more Vitamin B5, 10.1 times more Vitamin B6 and 4.1 times more Vitamin E than Raw Oranges.
While Raw Oranges contain more Vitamin A, 3.2 times more Vitamin B9 and more Vitamin C than Crude Rice Bran.
Both Crude Rice Bran and Raw Oranges have similar amounts of Vitamin B2 per 300 kcal.
Both Crude Rice Bran as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rice Bran vs Oranges:

Crude Rice Bran has 2.4 times more Copper, 27.6 times more Iron, 11.6 times more Magnesium, 84.5 times more Manganese, 17.8 times more Phosphorus, 1.2 times more Potassium, 4.6 times more Selenium and 12.8 times more Zinc than Raw Oranges.
While Raw Oranges contain 4.7 times more Calcium and 95.1 times more Water than Crude Rice Bran.

Comparison of macro-nutrients per 300 calories:

Crude Rice Bran has 25.8 times more Fat, 41.4 times more Saturated Fat, 6.7 times more Omega 3, 59 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Raw Oranges.
While Raw Oranges contain 1.6 times more Carbohydrate and 69.8 times more Sugars than Crude Rice Bran.
Both Crude Rice Bran and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Crude Rice Bran as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rice BranVS Rice FlourOrangesVS Rice FlourRice BranVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Rice BranVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Rice Bran or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: