Comparing Nutrients in 14 ounces Oranges with Peel VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Oranges with Peel	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	8.62% 250kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	47.3% 61.5g	87.3% 113g	130g per day for Men 19-50 years
Sugars	NA	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	47% 18g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	27.8% 278mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	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	3.97% 0.44mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	8.83% 327g	7.36% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Medium-grain White Rice enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel 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 Oranges with Peel vs Cooked Medium-grain White Rice enriched:

• 14 ounces of Oranges with Peel have 3.1 times more Vitamin B2, 1.9 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 1.7 times more Vitamin B1, 3.7 times more Vitamin B3 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Cooked Medium-grain White Rice enriched:

• 14 ounces of Oranges with Peel have 23.3 times more Calcium, 1.5 times more Copper and 6.8 times more Potassium than Cooked Medium-grain White Rice enriched.
• While 14 oz of Cooked Medium-grain White Rice enriched contain 1.9 times more Iron, 1.7 times more Phosphorus, 10.7 times more Selenium and 3.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Medium-grain White Rice enriched contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 15 times more Fiber than Cooked Medium-grain White Rice enriched.
• While 14 oz of Cooked Medium-grain White Rice enriched contain 2.1 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Raw Oranges with Peel .
• 14 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.