Comparing Nutrients in 1 kilogram Oranges with Peel VS Dry Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	Oranges with Peel	Dry Rice Noodles	Recommended Dietary Allowance
Energy	21.7% 630kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	617% 802g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	118% 45g	42% 16g	38g per day for Men 19-50 years
Protein	23.2% 13g	106% 59.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dry Rice Noodles	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	11.5% 0.15mg	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	7.5% 30μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.33% 1.1mg	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

	Oranges with Peel	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	70% 700mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	86.7% 0.78mg	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	100% 8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	217% 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	31.4% 220mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	121% 1820mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Dry Rice Noodles per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Dry Rice Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Dry Rice Noodles:

• 1 kilogram of Oranges with Peel has 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 6.5 times more Vitamin B5, 6.2 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Dry Rice Noodles.
• 1 kilogram of Dry Rice Noodles have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Dry Rice Noodles have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Dry Rice Noodles:

• 1 kilogram of Oranges with Peel has 3.9 times more Calcium, 6.5 times more Potassium and 6.9 times more Water than Dry Rice Noodles.
• While 1 kg of Dry Rice Noodles contains 1.4 times more Copper, 7 times more Phosphorus, 21.6 times more Selenium, 91 times more Sodium and 6.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Dry Rice Noodles contain similar levels of Iron and Magnesium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Dry Rice Noodles lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2.8 times more Fiber than Dry Rice Noodles.
• While 1 kg of Dry Rice Noodles contains 5.8 times more Energy, 5.2 times more Carbohydrate and 4.6 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dry Rice Noodles provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.