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

Macros Ratio

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

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Florida Oranges	Recommended Dietary Allowance
Energy	17% 488kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	35.2% 46g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	50% 36.3g	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	0.11% 0.079g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	25% 9.53g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	15.6% 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	80.4% 321μg	17% 67.5μg	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	0% 0mg	198% 179mg	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	0.26% 0.04mg	4.76% 0.71mg	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

	Cooked parboiled enriched Long-grain White Rice	Florida Oranges	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	17% 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	89.8% 7.2mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	4.14% 0.095mg	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	31% 218mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.55% 279g	9.35% 346g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked parboiled enriched Long-grain White Rice versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cooked parboiled enriched Long-grain White Rice have 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 Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.1 times more Vitamin B2 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin C
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked parboiled enriched Long-grain White Rice vs Florida Oranges:

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

Comparison of macro-nutrients per 14 ounces:

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