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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	6.7% 194kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	87.7% 114g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	NA	38g per day for Men 19-50 years
Protein	6.45% 3.6g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	17% 171mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	6.45% 0.52mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.22% 341g	7.35% 272g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 3.2 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.4 times more Vitamin B1, 3.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel 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 Navel Oranges vs Cooked Short-grain White Rice enriched:

• Raw Navel Oranges have 43 times more Calcium, 1.4 times more Magnesium, 6.4 times more Potassium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.8 times more Copper, 11.2 times more Iron, 12.3 times more Manganese, 1.4 times more Phosphorus, more Selenium and 5 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Cooked Short-grain White Rice enriched contains 2.7 times more Energy, 2.3 times more Carbohydrate and 2.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel 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.