Comparing Nutrients in 500 calories Rice BranVS Oranges

Weight per 500 calories

Rice Bran

158g

Oranges

1064g

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 500 calories - Rice Bran or Oranges?

Macros Ratio

Protein Fat Carbs

Rice Bran

12%

43%

45%

Oranges

91%

500 kcal ▼

Macro Nutrients

Rice Branvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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34%33g

Fat

1.3%1.28g

33 gvs1.28 g

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

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20.6%6.6g

Saturated Fat

0.5%0.16g

6.6 gvs0.16 g

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

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31.3%0.5g

Omega 3

4.65%0.074g

0.5 gvs0.074 g

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

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66.5%11.3g

Omega 6

1.13%0.19g

11.3 gvs0.19 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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60.5%78.6g

Carbohydrate

96%125g

78.6 gvs125 g

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

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1.96%1.42g

Sugars

137%99g

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

1.42 gvs99 g

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

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0.44%0.32g

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]

0.32 gvsNA g

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

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%0.32g

Glucose

0.32 gvsNA g

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

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%0.79g

Sucrose

0.79 gvsNA g

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

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87.4%33.2g

Fiber

67%25.5g

33.2 gvs25.5 g

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

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37.7%21g

Protein

18%10g

21 gvs10 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

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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363%4.36mg

Vitamin B1

77%0.93mg

Thiamine

4.36 mgvs0.93 mg

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

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34.6%0.45mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.45 mgvs0.43 mg

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

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336%53.8mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

53.8 mgvs3 mg

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

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234%11.7mg

Vitamin B5

53%2.66mg

Pantothenic acid

11.7 mgvs2.66 mg

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

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495%6.44mg

Vitamin B6

49%0.64mg

Pyridoxine

6.44 mgvs0.64 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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25%100μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

100 μgvs319 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

629%566mg

Ascorbic acid

0 mgvs566 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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52%7.8mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

7.8 mgvs1.9 mg

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

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2.5%3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3 μgvs0 μg

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

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Minerals

Rice Branvs Oranges

9%90mg

Calcium

42.6%426mg

90 mgvs426 mg

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

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128%1.15mg

Copper

53%0.48mg

1.15 mgvs0.48 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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367%29.3mg

Iron

13.3%1.06mg

29.3 mgvs1.06 mg

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

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294%1236mg

Magnesium

25.3%106mg

1236 mgvs106 mg

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

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978%22.5mg

Manganese

11.6%0.27mg

22.5 mgvs0.27 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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379%2653mg

Phosphorus

21.3%149mg

2653 mgvs149 mg

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

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69%2350mg

Potassium

56.6%1926mg

2350 mgvs1926 mg

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

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45%24.7μg

Selenium

9.67%5.3μg

24.7 μgvs5.3 μg

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

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0.53%7.9mg

Sodium

0%0mg

7.9 mgvs0 mg

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

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87%9.56mg

Zinc

6.77%0.74mg

9.56 mgvs0.74 mg

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

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0.26%9.7g

Water

25%923g

9.7 gvs923 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Crude Rice Bran as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Crude Rice Bran as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rice BranVS Rice FlourOrangesVS Rice FlourRice BranVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Rice BranVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Rice Bran or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: