Comparing Nutrients in 14 ounces Oranges VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Oranges	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	6.43% 187kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	87.7% 114g	130g per day for Men 19-50 years
Sugars	51% 37g	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	6.66% 3.73g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	18% 0.23mg	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	29.8% 119μg	58.5% 234μg	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	235% 211mg	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	4.76% 0.71mg	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

	Oranges	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	16% 159mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	31.8% 0.29mg	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	4.96% 0.4mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	61.6% 1.4mg	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	7.94% 55.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.35% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cooked Short-grain White Rice enriched:

• Raw Oranges have more Vitamin A, 2.5 times more Vitamin B2 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.9 times more Vitamin B1, 5.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Oranges as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cooked Short-grain White Rice enriched:

• Raw Oranges have 40 times more Calcium, 1.3 times more Magnesium, 7 times more Potassium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.6 times more Copper, 14.6 times more Iron, 14.3 times more Manganese, 2.4 times more Phosphorus, 15 times more Selenium and 5.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Cooked Short-grain White Rice enriched contains 2.8 times more Energy, 2.4 times more Carbohydrate and 2.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.