Comparing Nutrients in 1 kilogram Fresh Orange juice VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Fresh Orange juice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	15.5% 450kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	220% 286g	130g per day for Men 19-50 years
Sugars	116% 84g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	7.9% 3g	38g per day for Men 19-50 years
Protein	12.5% 7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Medium-grain White Rice enriched	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	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	38.5% 0.5mg	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	145% 580μg	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	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

	Fresh Orange juice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	11% 110mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	42.2% 0.38mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	164% 3.77mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24% 883g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cooked Medium-grain White Rice enriched per 1 kg

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

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Cooked Medium-grain White Rice enriched:

• 1 kilogram of Fresh Orange juice has 1.9 times more Vitamin B2 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 1.9 times more Vitamin B1, 4.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Orange juice.
• 1 kilogram of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Orange juice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Cooked Medium-grain White Rice enriched:

• 1 kilogram of Fresh Orange juice has 6.9 times more Potassium and 1.3 times more Water than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 7.5 times more Iron, 26.9 times more Manganese, 2.2 times more Phosphorus, 75 times more Selenium and 8.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cooked Medium-grain White Rice enriched contain similar levels of Copper and Magnesium per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• 1 kilogram of Cooked Medium-grain White Rice enriched lack sufficient amounts of Potassium
• Both Raw Orange juice as well as Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Medium-grain White Rice enriched contains 2.9 times more Energy, 2.7 times more Carbohydrate and 3.4 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy and Protein
• Both Raw Orange juice as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber in one kilogram.