Comparing Nutrients in 14 ounces Chilled Orange Juice VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Chilled Orange Juice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	6.7% 194kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	7.12% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	247% 321g	130g per day for Men 19-50 years
Sugars	45.5% 33g	1.8% 1.3g	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	12.2% 8.85g	0.11% 0.079g	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	% 8.26g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 16g	% 0.83g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	19% 7.14g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	138% 1.8mg	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	19% 75.4μg	255% 1020μg	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	148% 133mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	125% 1.13mg	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	6.45% 0.52mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	179% 4.1mg	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	9.64% 67.5mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	9.36% 346g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Dry parboiled enriched Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Chilled Orange Juice versus 14 oz of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chilled Orange Juice vs Dry parboiled enriched Long-grain White Rice:

• 14 ounces of Chilled Orange Juice have more Vitamin C than Dry parboiled enriched Long-grain White Rice.
• While 14 oz of Dry parboiled enriched Long-grain White Rice contain 13.1 times more Vitamin B1, 1.3 times more Vitamin B2, 18 times more Vitamin B3, 3.4 times more Vitamin B5, 5.9 times more Vitamin B6 and 13.5 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• 14 ounces of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Chilled Orange Juice vs Dry parboiled enriched Long-grain White Rice:

• 14 ounces of Chilled Orange Juice have 8.8 times more Water than Dry parboiled enriched Long-grain White Rice.
• While 14 oz of Dry parboiled enriched Long-grain White Rice contain 6.5 times more Calcium, 6.8 times more Copper, 25.6 times more Iron, 2.5 times more Magnesium, 45 times more Manganese, 9 times more Phosphorus, 199 times more Selenium and 14.6 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Dry parboiled enriched Long-grain White Rice contain similar levels of Potassium per 14 ounces.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chilled Orange Juice have 25.2 times more Sugars and 111.5 times more Fructose than Dry parboiled enriched Long-grain White Rice.
• While 14 oz of Dry parboiled enriched Long-grain White Rice contain 7.6 times more Energy, 7 times more Carbohydrate, 6 times more Fiber and 11 times more Protein than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.