Comparing Nutrients in 1 kilogram Rice Flour VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rice Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	126% 3660kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	119% 155g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	63% 24g	118% 45g	38g per day for Men 19-50 years
Protein	106% 59.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	335% 4.36mg	71.5% 0.93mg	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	10% 40μg	75% 300μg	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	0% 0mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	63.3% 0.57mg	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	43.8% 3.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	1011% 455μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.2% 119g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Flour VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Rice Flour has 1.4 times more Vitamin B1, 5.2 times more Vitamin B3, 2.5 times more Vitamin B5 and 4.7 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.4 times more Vitamin B2, 7.5 times more Vitamin B9 and more Vitamin C than Unenriched White Rice Flour.
• 1 kilogram of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Unenriched White Rice Flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Rice Flour has 2.3 times more Copper, 2.5 times more Magnesium, 4.5 times more Phosphorus, 21.6 times more Selenium and 7.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7 times more Calcium, 2.3 times more Iron, 2.6 times more Potassium and 6.9 times more Water than Unenriched White Rice Flour.
• 1 kilogram of Rice Flour lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice Flour has 5.8 times more Energy, 4.2 times more Omega 3, 5.2 times more Carbohydrate and 4.6 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.9 times more Fiber than Unenriched White Rice Flour.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Unenriched White Rice Flour as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.