Comparing Nutrients in 100 calories Oranges with Peel VS Enriched Medium-grain White Rice

Weight per 100 calories

• Oranges with Peel: 159g
• Enriched Medium-grain White Rice: 28g

Enriched Medium-grain White Rice has 5.7 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Enriched Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Oranges with Peel	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	1.02% 0.39g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.28% 1.84g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.84% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	16% 64μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.2% 0.031mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	11% 111mg	0.25% 2.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	3.4% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	2.3% 9.72mg	420mg per day for Men 19-50 years
Manganese	NA	13.3% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5% 35mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	0.7% 24mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.019% 0.28mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.097% 3.6g	3700g per day for Men 19-50 years

Oranges With Peel VS Enriched Medium-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Enriched Medium-grain White Rice?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Enriched Medium-grain White Rice:

• 100 calories of Oranges with Peel have more Vitamin A, 6 times more Vitamin B2, 1.4 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin C than Enriched Medium-grain White Rice.
• While 100 kcal of Enriched Medium-grain White Rice contain 1.8 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Enriched Medium-grain White Rice provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Enriched Medium-grain White Rice:

• 100 calories of Oranges with Peel have 44.4 times more Calcium, 3 times more Copper, 2.3 times more Magnesium, 13 times more Potassium and 36.5 times more Water than Enriched Medium-grain White Rice.
• While 100 kcal of Enriched Medium-grain White Rice contain 3.8 times more Selenium and 1.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Enriched Medium-grain White Rice contain similar levels of Iron and Phosphorus per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Enriched Medium-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 18.4 times more Fiber than Enriched Medium-grain White Rice.
• Both Oranges with Peel and Enriched Medium-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Enriched Medium-grain White Rice provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.