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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Navel Oranges	Recommended Dietary Allowance
Energy	17% 488kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.54% 0.091g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 17g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	23% 8.73g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel 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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	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	9.22% 341g	3700g per day for Men 19-50 years

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

• Cooked parboiled enriched Long-grain White Rice has 3.1 times more Vitamin B1, 5.4 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 2.7 times more Vitamin B2, more Vitamin C and 15 times more Vitamin E than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Cooked parboiled enriched Long-grain White Rice has 1.8 times more Copper, 13.9 times more Iron, 12.2 times more Manganese, 2.4 times more Phosphorus, more Selenium and 4.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel 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 Raw Navel Oranges have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked parboiled enriched Long-grain White Rice has 2.5 times more Energy, 1.9 times more Omega 3, 2.1 times more Carbohydrate and 3.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 77.3 times more Sugars, 112.5 times more Fructose and 2.4 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.