Comparing Nutrients in 14 ounces Navel Oranges VS Raw Enriched Short-grain White Rice

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	6.7% 194kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	2.66% 0.45g	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	242% 314g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raw Enriched Short-grain White Rice	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	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	52.2% 0.68mg	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	229% 917μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	17% 171mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	93% 0.83mg	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	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1.43% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Raw Enriched Short-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Navel Oranges have more Vitamin C than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 8.3 times more Vitamin B1, 9.7 times more Vitamin B3, 4.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.8 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Raw Enriched Short-grain White Rice provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Raw Enriched Short-grain White Rice:

• 14 ounces of Navel Oranges have 14.3 times more Calcium, 2.2 times more Potassium and 6.5 times more Water than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 5.4 times more Copper, 32.5 times more Iron, 2.1 times more Magnesium, 35.8 times more Manganese, 4.1 times more Phosphorus, more Selenium and 13.8 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 14 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Enriched Short-grain White Rice contain 7.3 times more Energy, 6.3 times more Carbohydrate, 1.3 times more Fiber and 7.1 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.