Comparing Nutrients in 500 calories Wild RiceVS Valencia Oranges

Weight per 500 calories

Wild Rice

140g

Valencia Oranges

1020g

Wild Rice has 7.3 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Wild Rice

16%

81%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Wild Ricevs Valencia 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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1.56%1.5g

Fat

3.16%3.06g

1.5 gvs3.06 g

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

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0.68%0.22g

Saturated Fat

1.1%0.36g

0.22 gvs0.36 g

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

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26.3%0.42g

Omega 3

10.2%0.16g

0.42 gvs0.16 g

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

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3.1%0.53g

Omega 6

2.64%0.45g

0.53 gvs0.45 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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80.7%105g

Carbohydrate

93%121g

105 gvs121 g

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

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4.83%3.5g

Sugars

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

3.5 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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%0.94g

Sucrose

0.94 gvsNA g

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

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23%8.7g

Fiber

67%25.5g

8.7 gvs25.5 g

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

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37%20.6g

Protein

19%10.6g

20.6 gvs10.6 g

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

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Vitamins

Wild Ricevs Valencia Oranges

0.16%1.4μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

1.4 μgvs122 μg

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

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13.4%0.16mg

Vitamin B1

74%0.89mg

Thiamine

0.16 mgvs0.89 mg

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

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28.2%0.37mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.37 mgvs0.41 mg

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

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59%9.43mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

9.43 mgvs2.8 mg

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

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30%1.5mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.5 mgvs2.55 mg

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

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42%0.55mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.55 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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33.3%133μg

Vitamin B9

99%398μg

Folates and Folic Acid

133 μgvs398 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

550%495mg

Ascorbic acid

0 mgvs495 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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7.66%1.15mg

Vitamin E

Tocopherols and Tocotrienols

1.15 mgvsNA mg

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

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2.2%2.66μg

Vitamin K

Phytomenadione or phylloquinone

2.66 μgvsNA μg

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

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Minerals

Wild Ricevs Valencia Oranges

2.94%29.4mg

Calcium

41%408mg

29.4 mgvs408 mg

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

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81.5%0.73mg

Copper

42%0.38mg

0.73 mgvs0.38 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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34.3%2.75mg

Iron

11.5%0.92mg

2.75 mgvs0.92 mg

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

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59%248mg

Magnesium

24.3%102mg

248 mgvs102 mg

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

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81%1.86mg

Manganese

10.2%0.23mg

1.86 mgvs0.23 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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86.6%606mg

Phosphorus

24.8%173mg

606 mgvs173 mg

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

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17.6%598mg

Potassium

53.7%1827mg

598 mgvs1827 mg

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

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7.13%3.92μg

Selenium

3.92 μgvsNA μg

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

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0.65%9.8mg

Sodium

0%0mg

9.8 mgvs0 mg

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

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76%8.35mg

Zinc

5.57%0.61mg

8.35 mgvs0.61 mg

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

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0.29%11g

Water

24%881g

11 gvs881 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 Wild Rice vs Valencia Oranges:

Raw Wild Rice has 3.4 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 87.4 times more Vitamin A, 5.5 times more Vitamin B1, 1.7 times more Vitamin B5, 3 times more Vitamin B9 and more Vitamin C than Raw Wild Rice.
Both Raw Wild Rice and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
Both Raw Wild Rice as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Wild Rice vs Valencia Oranges:

Raw Wild Rice has 1.9 times more Copper, 3 times more Iron, 2.4 times more Magnesium, 7.9 times more Manganese, 3.5 times more Phosphorus and 13.6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 13.9 times more Calcium, 3.1 times more Potassium and 81.1 times more Water than Raw Wild Rice.

Comparison of macro-nutrients per 500 calories:

Raw Wild Rice has 2.6 times more Omega 3 and 1.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.9 times more Fiber than Raw Wild Rice.
Both Raw Wild Rice and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Wild Rice as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Wild RiceVS Cooked Wild RiceValencia OrangesVS Cooked Wild RiceWild RiceVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Wild RiceVS Valencia Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: