Comparing Nutrients in 1 kilogram Dry parboiled Long-grain White Rice VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Oranges	Recommended Dietary Allowance
Energy	129% 3740kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	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	622% 809g	90% 118g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	63% 24g	38g per day for Men 19-50 years
Protein	134% 75g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.5mg	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	20% 80μg	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	2% 0.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Oranges	Recommended Dietary Allowance
Calcium	71% 710mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	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	93% 7.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	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	51% 1740mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.66% 99g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry parboiled Long-grain White Rice vs Oranges:

• Dry parboiled Long-grain White Rice has 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 17.9 times more Vitamin B3, 2.7 times more Vitamin B5 and 7.5 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 3.8 times more Vitamin B9, more Vitamin C and 6 times more Vitamin E than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice 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 parboiled Long-grain White Rice vs Oranges:

• Dry parboiled Long-grain White Rice has 1.8 times more Calcium, 6.3 times more Copper, 7.4 times more Iron, 2.7 times more Magnesium, 41.4 times more Manganese, 10.9 times more Phosphorus, 39.8 times more Selenium and 14.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8.8 times more Water than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Raw Oranges have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry parboiled Long-grain White Rice has 8 times more Energy, 8.6 times more Fat, 2.4 times more Omega 3, 16.9 times more Omega 6, 6.9 times more Carbohydrate and 8 times more Protein than Raw Oranges.
• While Raw Oranges contain 28.3 times more Sugars and 1.3 times more Fiber than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.