Comparing Nutrients in 1 kilogram Oranges VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Oranges	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	16.2% 470kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	622% 809g	130g per day for Men 19-50 years
Sugars	129% 94g	4.55% 3.3g	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	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	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	63% 24g	47.4% 18g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	348% 4.5mg	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	20% 80μg	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	591% 532mg	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	12% 1.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	40% 400mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	316% 2.84mg	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	12.5% 1mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	450% 10.4mg	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	20% 140mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	93% 10mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.66% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Dry parboiled Long-grain White Rice:

• Raw Oranges have 3.8 times more Vitamin B9, more Vitamin C and 6 times more Vitamin E than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 17.9 times more Vitamin B3, 2.7 times more Vitamin B5 and 7.5 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Dry parboiled Long-grain White Rice:

• Raw Oranges have 8.8 times more Water than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 1.8 times more Calcium, 6.3 times more Copper, 7.4 times more Iron, 2.7 times more Magnesium, 41.4 times more Manganese, 10.9 times more Phosphorus, 39.8 times more Selenium and 14.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Dry parboiled Long-grain White Rice have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 28.3 times more Sugars and 1.3 times more Fiber than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 8 times more Energy, 8.6 times more Fat, 2.4 times more Omega 3, 16.9 times more Omega 6, 6.9 times more Carbohydrate and 8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dry parboiled Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.