Comparing Nutrients in 14 ounces Florida Oranges VS Cooked parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Florida Oranges	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	6.3% 183kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.73% 0.29g	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	79.5% 103g	130g per day for Men 19-50 years
Sugars	50% 36.3g	0.6% 0.44g	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	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	25% 9.53g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked parboiled enriched Long-grain White Rice	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	33% 0.4mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	47.6% 0.62mg	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	17% 67.5μg	80.4% 321μg	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	198% 179mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	17% 171mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	31% 0.28mg	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	4.47% 0.36mg	89.8% 7.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	61% 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	6.8% 47.6mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.35% 346g	7.55% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked parboiled enriched Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Cooked 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 Florida Oranges vs Cooked parboiled enriched Long-grain White Rice:

• 14 ounces of Florida Oranges have 2.1 times more Vitamin B2 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• While 14 oz of Cooked parboiled enriched Long-grain White Rice contain 2.1 times more Vitamin B1, 5.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.8 times more Vitamin B9 than Raw Florida Oranges.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Florida Oranges as well as Cooked 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 Florida Oranges vs Cooked parboiled enriched Long-grain White Rice:

• 14 ounces of Florida Oranges have 2.3 times more Calcium, 3 times more Potassium and 1.2 times more Water than Cooked parboiled enriched Long-grain White Rice.
• While 14 oz of Cooked parboiled enriched Long-grain White Rice contain 1.8 times more Copper, 20.1 times more Iron, 14.8 times more Manganese, 4.6 times more Phosphorus, 18.6 times more Selenium and 4.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked parboiled enriched Long-grain White Rice contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 14 ounces of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 83.1 times more Sugars and 2.7 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• While 14 oz of Cooked parboiled enriched Long-grain White Rice contain 2.7 times more Energy, 2.3 times more Carbohydrate and 4.2 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.