Comparing Nutrients in 14 ounces Chilled Orange Juice VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Chilled Orange Juice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	6.7% 194kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.07% 0.18g	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	12.2% 8.85g	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	% 8.26g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Cooked Medium-grain White Rice enriched	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	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	15.3% 0.2mg	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	57.5% 230μg	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	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

	Chilled Orange Juice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	16.8% 0.15mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	65% 1.5mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.36% 346g	7.36% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Cooked Medium-grain White Rice enriched per 14 oz

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

Lets compare vitamin content per 14 ounces of Chilled Orange Juice vs Cooked Medium-grain White Rice enriched:

• 14 ounces of Chilled Orange Juice have 2.4 times more Vitamin B2, 1.5 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While 14 oz of Cooked Medium-grain White Rice enriched contain 3.6 times more Vitamin B1, 6.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.1 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 Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Chilled Orange Juice vs Cooked Medium-grain White Rice enriched:

• 14 ounces of Chilled Orange Juice have 6.1 times more Potassium and 1.3 times more Water than Cooked Medium-grain White Rice enriched.
• While 14 oz of Cooked Medium-grain White Rice enriched contain 11.5 times more Iron, 16.4 times more Manganese, 2.2 times more Phosphorus, 75 times more Selenium and 6 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cooked Medium-grain White Rice enriched contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 14 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Potassium
• Both Chilled Orange Juice from Concentrate as well as Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Medium-grain White Rice enriched contain 2.7 times more Energy, 2.5 times more Carbohydrate and 3.5 times more Protein than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy and Protein
• Both Chilled Orange Juice from Concentrate as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber in 14 ounces.