Comparing Nutrients in 1 kilogram Fresh Orange juice VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Fresh Orange juice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	15.5% 450kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	NA	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	261% 339g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	12.5% 7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	11% 100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	11% 110mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	53.3% 0.48mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	59% 2000mg	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	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	24% 883g	17% 625g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Chinese restaurant steamed white Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh 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 Fresh Orange juice vs Chinese restaurant steamed white Rice:

• 1 kilogram of Fresh Orange juice has 5.6 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B6 and 6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• While 1 kg of Chinese restaurant steamed white Rice contains 1.4 times more Vitamin B3 than Raw Orange juice.
• 1 kilogram of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Fresh Orange juice vs Chinese restaurant steamed white Rice:

• 1 kilogram of Fresh Orange juice has 2.2 times more Magnesium, 10 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 times more Iron, 32 times more Manganese, 1.9 times more Phosphorus and 13.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Chinese restaurant steamed white Rice contain similar levels of Copper per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• 1 kilogram of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium and Potassium
• Both Raw 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 3.4 times more Energy, 3.3 times more Carbohydrate, 4.5 times more Fiber and 4.6 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein