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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	42.4% 1230kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	200% 261g	119% 155g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0.28% 0.2g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	118% 45g	38g per day for Men 19-50 years
Protein	52% 29g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	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	177% 2.12mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	203% 810μg	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	0.67% 0.1mg	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

	Cooked parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	19% 190mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	226% 18mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	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	78.6% 550mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	19% 704g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked parboiled enriched Long-grain White Rice 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 parboiled enriched Long-grain White Rice vs Oranges with Peel :

• 1 kilogram of Cooked parboiled enriched Long-grain White Rice has 2.1 times more Vitamin B1, 4.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.6 times more Vitamin B2 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oranges with Peel provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin C
• Both Cooked parboiled enriched Long-grain White Rice 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 parboiled enriched Long-grain White Rice vs Oranges with Peel :

• 1 kilogram of Cooked parboiled enriched Long-grain White Rice has 1.2 times more Copper, 2.3 times more Iron, 2.5 times more Phosphorus, 13.3 times more Selenium and 3.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.7 times more Calcium, 1.6 times more Magnesium and 3.5 times more Potassium than Cooked parboiled enriched Long-grain White Rice.
• 1 kilogram of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium 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 parboiled enriched Long-grain White Rice has 2 times more Energy, 1.7 times more Carbohydrate and 2.2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.