Comparing Nutrients in 100 calories Cooked parboiled enriched Long-grain White Rice VS Oranges with Peel

Weight per 100 calories

• Cooked parboiled enriched Long-grain White Rice: 81.3g
• Oranges with Peel: 159g

Cooked parboiled enriched Long-grain White Rice has 2 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Cooked parboiled enriched Long-grain White Rice or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	19% 24.6g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	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	0.022% 0.016g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 0.065g	NA	g per day for Men 19-50 years
Fiber	1.93% 0.73g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	4.22% 2.37g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	11.4% 0.15mg	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	16.5% 66μg	12% 47.6μg	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	0% 0mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.054% 0.008mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	6.32% 0.057mg	10% 0.09mg	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	18.4% 1.47mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	1.74% 7.3mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	NA	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	6.4% 44.7mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	1.55% 57.2g	3.53% 131g	3700g per day for Men 19-50 years

Cooked Parboiled Enriched Long-grain White Rice VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked parboiled enriched Long-grain White Rice or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Cooked parboiled enriched Long-grain White Rice vs Oranges with Peel :

• 100 calories of Cooked parboiled enriched Long-grain White Rice have 2.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain more Vitamin A, 5.1 times more Vitamin B2, 2 times more Vitamin B5 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per 100 calories.
• 100 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cooked parboiled enriched Long-grain White Rice vs Oranges with Peel :

• 100 calories of Cooked parboiled enriched Long-grain White Rice have 1.3 times more Phosphorus, 6.8 times more Selenium and 1.7 times more Zinc than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 7.2 times more Calcium, 1.6 times more Copper, 3 times more Magnesium, 6.8 times more Potassium and 2.3 times more Water than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oranges with Peel contain similar levels of Iron per 100 calories.
• 100 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Oranges with Peel contain 9.8 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.