Comparing Nutrients in 14 ounces Chinese restaurant steamed white Rice VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Chinese restaurant steamed white Rice	Valencia Oranges	Recommended Dietary Allowance
Energy	20.7% 599kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	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	9.4% 3.57g	26% 9.92g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	4.96% 20μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	214% 192mg	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

	Chinese restaurant steamed white Rice	Valencia Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	19.3% 1.55mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	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	2.33% 79.4mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	6.7% 248g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chinese restaurant steamed white Rice vs Valencia Oranges:

• Chinese restaurant steamed white Rice has 2.1 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B6 and 7.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 14 ounces for Chinese restaurant steamed white Rice vs Valencia Oranges:

• Chinese restaurant steamed white Rice has 1.3 times more Copper, 4.3 times more Iron, 19.5 times more Manganese, 1.9 times more Phosphorus and 11.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8 times more Calcium, 2 times more Magnesium, 9 times more Potassium and 1.4 times more Water than Chinese restaurant steamed white Rice.

Comparison of macro-nutrients per 14 ounces:

• Chinese restaurant steamed white Rice has 3.1 times more Energy, 2.8 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.