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Comparing Nutrients in 300 calories Wild RiceVS Oranges

Weight per 300 calories

Wild Rice
84g
Oranges
638g

Wild Rice has 7.6 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 - Wild Rice or Oranges?

Macros Ratio

Protein Fat Carbs

Wild Rice
16%
3%
81%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
0.94%0.91g
Fat
0.79%0.77g
0.91 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.41%0.13g
Saturated Fat
0.3%0.096g
0.13 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.8%0.25g
Omega 3
2.8%0.045g
0.25 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.86%0.32g
Omega 6
0.68%0.11g
0.32 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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48.4%63g
Carbohydrate
57.7%75g
63 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
2.9%2.1g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.1 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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%0.56g
Sucrose
NA
0.56 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.7%5.2g
Fiber
40.3%15.3g
5.2 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
22%12.4g
Protein
10.7%6g
12.4 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

0.093%0.84μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
0.84 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.05%0.097mg
Vitamin B1
46.3%0.56mg
Thiamine
0.097 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.22 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.4%5.66mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
5.66 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
18%0.9mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.9 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25.3%0.33mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.33 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%80μg
Vitamin B9
48%191μg
Folates and Folic Acid
80 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 .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
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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4.6%0.69mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
0.69 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.33%1.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.76%17.6mg
Calcium
25.5%255mg
17.6 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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49%0.44mg
Copper
32%0.29mg
0.44 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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20.6%1.65mg
Iron
7.98%0.64mg
1.65 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35.4%149mg
Magnesium
15%64mg
149 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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48.6%1.1mg
Manganese
6.94%0.16mg
1.1 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
NA
Molybdenum
NA
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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52%364mg
Phosphorus
12.8%89.4mg
364 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.6%359mg
Potassium
34%1155mg
359 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.28%2.35μg
Selenium
5.8%3.2μg
2.35 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.39%5.9mg
Sodium
0%0mg
5.9 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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45.5%5mg
Zinc
4.06%0.45mg
5 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.52g
Water
15%554g
6.52 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 Wild Rice vs Oranges:
Comparing minerals per 300 calories for Wild Rice vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: