Comparing Nutrients in 1 kilogram Cooked Regular Long-grain White Rice enriched VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Canned Orange Juice	Recommended Dietary Allowance
Energy	45% 1300kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	84.7% 110g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	10.5% 4g	7.9% 3g	38g per day for Men 19-50 years
Protein	48% 27g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	24% 0.31mg	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	145% 580μg	60% 240μg	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	334% 301mg	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	2.67% 0.4mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Canned Orange Juice	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	10.3% 411μg	7.83% 313μg	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	150% 12mg	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	205% 4.7mg	9.13% 0.21mg	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	61.4% 430mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	18.5% 684g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice enriched VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Regular Long-grain White Rice enriched versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Regular Long-grain White Rice enriched vs Canned Orange Juice:

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 4.2 times more Vitamin B1, 7.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains more Vitamin C than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B3
• Both Cooked Regular Long-grain White Rice enriched as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Regular Long-grain White Rice enriched vs Canned Orange Juice:

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 3.1 times more Copper, 12 times more Iron, 22.5 times more Manganese, 2.5 times more Phosphorus, 75 times more Selenium and 12.3 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 5.3 times more Potassium and 1.3 times more Water than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Canned Orange Juice contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Cooked Regular Long-grain White Rice enriched as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 2.8 times more Energy, 2.6 times more Carbohydrate and 4 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 175.2 times more Sugars than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy and Protein
• Both Cooked Regular Long-grain White Rice enriched as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber in one kilogram.