Comparing Nutrients in 1 kilogram Oranges with Peel VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Oranges with Peel	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	21.7% 630kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	220% 286g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.9% 3g	38g per day for Men 19-50 years
Protein	23.2% 13g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Medium-grain White Rice enriched	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	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	145% 580μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	70% 700mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	42.2% 0.38mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	164% 3.77mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	22.2% 823g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Medium-grain White Rice enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Cooked Medium-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Cooked Medium-grain White Rice enriched:

• 1 kilogram of Oranges with Peel has 3.1 times more Vitamin B2, 1.9 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 1.7 times more Vitamin B1, 3.7 times more Vitamin B3 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Cooked Medium-grain White Rice enriched:

• 1 kilogram of Oranges with Peel has 23.3 times more Calcium, 1.5 times more Copper and 6.8 times more Potassium than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 1.9 times more Iron, 1.7 times more Phosphorus, 10.7 times more Selenium and 3.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Medium-grain White Rice enriched contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 15 times more Fiber than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 2.1 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.