Comparing Nutrients in 1 kilogram Dry Rice Noodles VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dry Rice Noodles	7%	1%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Dry Rice Noodles	Oranges	Recommended Dietary Allowance
Energy	126% 3640kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	617% 802g	90% 118g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	129% 94g	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	42% 16g	63% 24g	38g per day for Men 19-50 years
Protein	106% 59.5g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Dry Rice Noodles	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	46% 0.6mg	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	7.5% 30μg	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	591% 532mg	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	7.33% 1.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Rice Noodles	Oranges	Recommended Dietary Allowance
Calcium	18% 180mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	50% 0.45mg	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	87.5% 7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	11% 0.25mg	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	219% 1530mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	121% 1820mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	3.2% 119g	23.4% 868g	3700g per day for Men 19-50 years

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

• Raw Oranges contain more Vitamin A, 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 4.9 times more Vitamin B5, 4 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin E than Dry Rice Noodles.
• Both Dry Rice Noodles as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

• Dry Rice Noodles have 1.7 times more Copper, 7 times more Iron, 19.9 times more Manganese, 10.9 times more Phosphorus, 30.2 times more Selenium, more Sodium and 10.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Calcium, 6 times more Potassium and 7.3 times more Water than Dry Rice Noodles.
• Both Dry Rice Noodles and Raw Oranges have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Rice Noodles have 7.7 times more Energy, 3.7 times more Omega 3, 6.8 times more Carbohydrate and 6.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 77.9 times more Sugars and 1.5 times more Fiber than Dry Rice Noodles.
• Both Dry Rice Noodles as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.