Comparing Nutrients in 1 kilogram Prepared instant Long-grain White Rice, enriched VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Oranges	Recommended Dietary Allowance
Energy	42.8% 1240kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	206% 268g	90% 118g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	63% 24g	38g per day for Men 19-50 years
Protein	39% 22g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	62.5% 0.75mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	175% 700μg	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	0.67% 0.1mg	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

	Prepared instant Long-grain White Rice, enriched	Oranges	Recommended Dietary Allowance
Calcium	8% 80mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	221% 17.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	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	53% 370mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19% 703g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prepared instant Long-grain White Rice, enriched vs Oranges:

• Prepared instant Long-grain White Rice, enriched has 6.2 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 5 times more Vitamin B2, 4.5 times more Vitamin B5, more Vitamin C and 18 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Prepared instant Long-grain White Rice, enriched 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 Prepared instant Long-grain White Rice, enriched vs Oranges:

• Prepared instant Long-grain White Rice, enriched has 17.7 times more Iron, 13.7 times more Manganese, 2.6 times more Phosphorus, 9.6 times more Selenium and 7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium, 2 times more Magnesium and 20.1 times more Potassium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Oranges have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared instant Long-grain White Rice, enriched has 2.6 times more Energy, 2.3 times more Carbohydrate and 2.3 times more Protein than Raw Oranges.
• While Raw Oranges contain more Sugars and 4 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.