Comparing Nutrients in 1 kilogram Fresh Orange juice VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Fresh Orange juice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	15.5% 450kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	615% 800g	130g per day for Men 19-50 years
Sugars	116% 84g	1.66% 1.2g	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	29.2% 21g	0.28% 0.2g	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	% 18g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 0.8g	g per day for Men 19-50 years
Fiber	5.26% 2g	34.2% 13g	38g per day for Men 19-50 years
Protein	12.5% 7g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	480% 5.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	126% 1.64mg	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	75% 300μg	578% 2310μg	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	556% 500mg	0% 0mg	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	2.67% 0.4mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	11% 110mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	244% 2.2mg	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	25% 2mg	539% 43mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	473% 11mg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	99% 11mg	11mg per day for Men 19-50 years
Water	24% 883g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Enriched Regular Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Enriched Regular Long-grain White Rice:

• 1 kilogram of Fresh Orange juice has more Vitamin C than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 6.4 times more Vitamin B1, 1.6 times more Vitamin B2, 10.5 times more Vitamin B3, 5.3 times more Vitamin B5, 4.1 times more Vitamin B6 and 7.7 times more Vitamin B9 than Raw Orange juice.
• 1 kilogram of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Enriched Regular Long-grain White Rice:

• 1 kilogram of Fresh Orange juice has 1.7 times more Potassium and 7.6 times more Water than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 2.5 times more Calcium, 5 times more Copper, 21.6 times more Iron, 2.3 times more Magnesium, 77.7 times more Manganese, 6.8 times more Phosphorus, 151 times more Selenium and 21.8 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 70 times more Sugars and 106 times more Fructose than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 8.1 times more Energy, 7.7 times more Carbohydrate, 6.5 times more Fiber and 10.2 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.