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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Valencia Oranges	Recommended Dietary Allowance
Energy	17.8% 516kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	36.3% 47g	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	NA	26% 9.92g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Valencia 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	54.2% 0.65mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	19.2% 0.25mg	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	58.5% 234μg	38.7% 155μg	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	214% 192mg	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	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

	Cooked Short-grain White Rice enriched	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	16.3% 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	72.4% 5.8mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	3.97% 0.091mg	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	18.7% 131mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.35% 272g	9.26% 343g	3700g per day for Men 19-50 years

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

• Cooked Short-grain White Rice enriched has 1.9 times more Vitamin B1, 5.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.5 times more Vitamin B2 and more Vitamin C than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Raw Valencia Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked Short-grain White Rice enriched as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Short-grain White Rice enriched vs Valencia Oranges:

• Cooked Short-grain White Rice enriched has 1.9 times more Copper, 16.2 times more Iron, 15.5 times more Manganese, 1.9 times more Phosphorus and 6.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 40 times more Calcium, 6.9 times more Potassium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Raw Valencia Oranges have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Short-grain White Rice enriched has 2.7 times more Energy, 2.4 times more Carbohydrate and 2.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Omega 3 than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.