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

Macros Ratio

	Protein	Fat	Carbs
Cooked Rice Noodles	7%	2%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Rice Noodles	Oranges with Peel	Recommended Dietary Allowance
Energy	37.2% 1080kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	185% 240g	119% 155g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	26.3% 10g	118% 45g	38g per day for Men 19-50 years
Protein	32% 18g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Rice Noodles	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	15% 0.18mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	2.5% 10μg	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	2% 0.3mg	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

	Cooked Rice Noodles	Oranges with Peel	Recommended Dietary Allowance
Calcium	4% 40mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	17.5% 1.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	NA	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	28.6% 200mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	1.18% 40mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	20% 738g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Rice Noodles 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 Cooked Rice Noodles vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 5.6 times more Vitamin B1, 12.5 times more Vitamin B2, 6.9 times more Vitamin B3, 30 times more Vitamin B5, 15.5 times more Vitamin B6, 30 times more Vitamin B9 and more Vitamin C than Cooked Rice Noodles.
• 1 kilogram of Cooked Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Cooked Rice Noodles 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 Cooked Rice Noodles vs Oranges with Peel :

• 1 kilogram of Cooked Rice Noodles has 6.4 times more Selenium and 2.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 17.5 times more Calcium, 1.5 times more Copper, 5.7 times more Iron, 4.7 times more Magnesium and 49 times more Potassium than Cooked Rice Noodles.
• Both Cooked Rice Noodles and Oranges with Peel contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cooked Rice Noodles lack sufficient amounts of Calcium, Iron, Magnesium and Potassium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Rice Noodles has 1.7 times more Energy, 1.5 times more Carbohydrate and 1.4 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.5 times more Fiber than Cooked Rice Noodles.
• Both Cooked Rice Noodles as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.