Comparing Nutrients in 1 kilogram Navel Oranges VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Navel Oranges	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	17% 490kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	615% 800g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0.8g	g per day for Men 19-50 years
Fiber	58% 22g	34.2% 13g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	480% 5.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	7.33% 1.1mg	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

	Navel Oranges	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	43% 430mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	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	12.6% 0.29mg	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	33% 230mg	164% 1150mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	7.27% 0.8mg	99% 11mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Enriched Regular Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges 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 Navel Oranges vs Enriched Regular Long-grain White Rice:

• 1 kilogram of Navel Oranges has more Vitamin C than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 8.5 times more Vitamin B1, 9.9 times more Vitamin B3, 3.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Navel Oranges 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 Navel Oranges vs Enriched Regular Long-grain White Rice:

• 1 kilogram of Navel Oranges has 1.5 times more Calcium, 1.4 times more Potassium and 7.4 times more Water than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 5.6 times more Copper, 33.2 times more Iron, 2.3 times more Magnesium, 37.5 times more Manganese, 5 times more Phosphorus, more Selenium and 13.6 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 70.8 times more Sugars, 112.5 times more Fructose and 1.7 times more Fiber than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 7.4 times more Energy, 6.4 times more Carbohydrate and 7.8 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.