Comparing Nutrients in 1 kilogram Valencia Oranges VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Valencia Oranges	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	17% 490kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	206% 268g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	15.8% 6g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	175% 700μg	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	539% 485mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	40% 400mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	41% 0.37mg	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	11.3% 0.9mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	149% 3.43mg	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	52.6% 1790mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	NA	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	19% 703g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Prepared instant Long-grain White Rice, enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Prepared instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Prepared instant Long-grain White Rice, enriched:

• 1 kilogram of Valencia Oranges has 5 times more Vitamin B2, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Prepared instant Long-grain White Rice, enriched.
• While 1 kg of Prepared instant Long-grain White Rice, enriched contains 6.3 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Prepared instant Long-grain White Rice, enriched provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Prepared instant Long-grain White Rice, enriched:

• 1 kilogram of Valencia Oranges has 5 times more Calcium, 2 times more Magnesium, 19.9 times more Potassium and 1.2 times more Water than Prepared instant Long-grain White Rice, enriched.
• While 1 kg of Prepared instant Long-grain White Rice, enriched contains 19.7 times more Iron, 14.9 times more Manganese, 2.2 times more Phosphorus and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Prepared instant Long-grain White Rice, enriched contain similar levels of Copper per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 4.2 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• While 1 kg of Prepared instant Long-grain White Rice, enriched contains 2.5 times more Energy, 2.3 times more Carbohydrate and 2.1 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein
• 1 kilogram of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.