Comparing Nutrients in 100 calories Dry instant Long-grain White Rice, enriched VS Oranges with Peel

Weight per 100 calories

• Dry instant Long-grain White Rice, enriched: 26.3g
• Oranges with Peel: 159g

Dry instant Long-grain White Rice, enriched has 6 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.28% 0.004g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	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	16.7% 21.7g	19% 24.6g	130g per day for Men 19-50 years
Sugars	0.018% 0.013g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.005g	NA	g per day for Men 19-50 years
Fiber	1.3% 0.5g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	3.67% 2.06g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	20.3% 0.24mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.57% 0.007mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.27% 0.11mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.47% 0.032mg	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	18% 72.4μg	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	0.07% 0.011mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.022% 0.026μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.58% 5.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	5.18% 0.047mg	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	20.7% 1.66mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	0.88% 3.7mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	4.44% 31mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.63mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	3.42% 0.38mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	3.53% 131g	3700g per day for Men 19-50 years

Dry Instant Long-grain White Rice, Enriched VS Oranges With Peel Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Dry instant Long-grain White Rice, enriched vs Oranges with Peel :

• 100 calories of Dry instant Long-grain White Rice, enriched have 1.5 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain more Vitamin A, 10.8 times more Vitamin B2, 4.6 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Dry instant Long-grain White Rice, enriched.
• 100 calories of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Dry instant Long-grain White Rice, enriched as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Dry instant Long-grain White Rice, enriched vs Oranges with Peel :

• 100 calories of Dry instant Long-grain White Rice, enriched have 1.3 times more Iron, 8.8 times more Selenium and 2.2 times more Zinc than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 19.2 times more Calcium, 1.9 times more Copper, 6 times more Magnesium, 43.8 times more Potassium and 59.2 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Oranges with Peel contain similar levels of Phosphorus per 100 calories.
• 100 calories of Dry instant Long-grain White Rice, enriched 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 14.3 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Dry instant Long-grain White Rice, enriched as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.