Comparing Nutrients in 300 calories Long-grain Brown RiceVS Oranges

Weight per 300 calories

Long-grain Brown Rice

81.7g

Oranges

638g

Long-grain Brown Rice has 7.8 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 - Long-grain Brown Rice or Oranges?

Macros Ratio

Protein Fat Carbs

Long-grain Brown Rice

84%

Oranges

91%

300 kcal ▼

Macro Nutrients

Long-grain Brown Ricevs 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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2.7%2.6g

Fat

0.79%0.77g

2.6 gvs0.77 g

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

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1.5%0.48g

Saturated Fat

0.3%0.096g

0.48 gvs0.096 g

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

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1.63%0.026g

Omega 3

2.8%0.045g

0.026 gvs0.045 g

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

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4.65%0.79g

Omega 6

0.68%0.11g

0.79 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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48%62.3g

Carbohydrate

57.7%75g

62.3 gvs75 g

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

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0.74%0.54g

Sugars

82.3%59.7g

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

0.54 gvs59.7 g

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

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0%0g

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 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.54g

Sucrose

0.54 gvsNA g

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

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7.74%2.94g

Fiber

40.3%15.3g

2.94 gvs15.3 g

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

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11%6.16g

Protein

10.7%6g

6.16 gvs6 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Long-grain Brown Ricevs 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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37%0.44mg

Vitamin B1

46.3%0.56mg

Thiamine

0.44 mgvs0.56 mg

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

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5.97%0.078mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.078 mgvs0.26 mg

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

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33%5.3mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5.3 mgvs1.8 mg

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

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17.3%0.87mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.87 mgvs1.6 mg

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

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30%0.39mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.39 mgvs0.38 mg

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

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13.6%4.08μg

Vitamin B7

Biotin

4.08 μgvsNA μg

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

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4.7%19μg

Vitamin B9

48%191μg

Folates and Folic Acid

19 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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3.27%0.49mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.49 mgvs1.15 mg

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

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0.41%0.49μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.49 μgvs0 μg

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

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Minerals

Long-grain Brown Ricevs Oranges

0.74%7.36mg

Calcium

25.5%255mg

7.36 mgvs255 mg

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

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27.4%0.25mg

Copper

32%0.29mg

0.25 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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13%1.05mg

Iron

7.98%0.64mg

1.05 mgvs0.64 mg

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

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22.6%95mg

Magnesium

15%64mg

95 mgvs64 mg

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

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101%2.33mg

Manganese

6.94%0.16mg

2.33 mgvs0.16 mg

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

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116%52.2μg

Molybdenum

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

52.2 μgvsNA μg

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

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36.3%254mg

Phosphorus

12.8%89.4mg

254 mgvs89.4 mg

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

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6%204mg

Potassium

34%1155mg

204 mgvs1155 mg

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

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25.4%14μg

Selenium

5.8%3.2μg

14 μgvs3.2 μg

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

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0.27%4.1mg

Sodium

0%0mg

4.1 mgvs0 mg

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

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16%1.74mg

Zinc

4.06%0.45mg

1.74 mgvs0.45 mg

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

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0.26%9.65g

Water

15%554g

9.65 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 Long-grain Brown Rice vs Oranges:

Raw Long-grain Brown Rice has 2.9 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B5, 10.2 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin E than Raw Long-grain Brown Rice.
Both Raw Long-grain Brown Rice and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.
Both Raw Long-grain Brown Rice 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 Long-grain Brown Rice vs Oranges:

Raw Long-grain Brown Rice has 1.7 times more Iron, 1.5 times more Magnesium, 14.6 times more Manganese, 2.8 times more Phosphorus, 4.4 times more Selenium and 3.9 times more Zinc than Raw Oranges.
While Raw Oranges contain 34.7 times more Calcium, 5.7 times more Potassium and 57.4 times more Water than Raw Long-grain Brown Rice.
Both Raw Long-grain Brown Rice and Raw Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Long-grain Brown Rice has 6.9 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 110.6 times more Sugars and 5.2 times more Fiber than Raw Long-grain Brown Rice.
Both Raw Long-grain Brown Rice and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Long-grain Brown Rice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Long-grain Brown RiceVS Cooked Long-grain Brown RiceOrangesVS Cooked Long-grain Brown RiceLong-grain Brown RiceVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Long-grain Brown RiceVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Long-grain Brown Rice or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: