Comparing Nutrients in 1 kilogram Canned Orange Juice VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Canned Orange Juice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	16.2% 470kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	261% 339g	130g per day for Men 19-50 years
Sugars	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	23.7% 9g	38g per day for Men 19-50 years
Protein	12% 6.8g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	17% 0.22mg	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	60% 240μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	10% 100mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	195% 4.5mg	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	24.3% 170mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	17% 625g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Chinese restaurant steamed white Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Chinese restaurant steamed white Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Chinese restaurant steamed white Rice:

• 1 kilogram of Canned Orange Juice has 2.4 times more Vitamin B1, 1.4 times more Vitamin B6 and 4.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• While 1 kg of Chinese restaurant steamed white Rice contains 2.8 times more Vitamin B3 than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B3
• 1 kilogram of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B2 in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Chinese restaurant steamed white Rice:

• 1 kilogram of Canned Orange Juice has 2 times more Magnesium, 9.2 times more Potassium and 1.4 times more Water than Chinese restaurant steamed white Rice.
• While 1 kg of Chinese restaurant steamed white Rice contains 2.2 times more Copper, 3.9 times more Iron, 21.3 times more Manganese, 1.9 times more Phosphorus and 17 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium and Potassium
• Both Unsweetened Canned Orange Juice as well as Chinese restaurant steamed white Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Chinese restaurant steamed white Rice contains 3.2 times more Energy, 3.1 times more Carbohydrate, 3 times more Fiber and 4.7 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein