Comparing Nutrients in 1 kilogram Cooked Regular Long-grain White Rice VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Oranges	Recommended Dietary Allowance
Energy	45% 1300kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.47% 0.15g	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	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	90% 118g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	10.5% 4g	63% 24g	38g per day for Men 19-50 years
Protein	48% 27g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	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	16.7% 0.2mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	2.67% 0.4mg	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

	Cooked Regular Long-grain White Rice	Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	25% 2mg	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	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	61.4% 430mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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	18.5% 684g	23.4% 868g	3700g per day for Men 19-50 years

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

• Cooked Regular Long-grain White Rice has 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 4.4 times more Vitamin B1, 3.1 times more Vitamin B2, 10 times more Vitamin B9, more Vitamin C and 4.5 times more Vitamin E than Cooked Regular Long-grain White Rice.
• Both Cooked Regular 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 Cooked Regular Long-grain White Rice vs Oranges:

• Cooked Regular Long-grain White Rice has 1.5 times more Copper, 2 times more Iron, 18.9 times more Manganese, 3.1 times more Phosphorus, 15 times more Selenium and 7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4 times more Calcium, 5.2 times more Potassium and 1.3 times more Water than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Raw Oranges have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Regular Long-grain White Rice has 2.8 times more Energy, 2.4 times more Carbohydrate and 2.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 187 times more Sugars and 6 times more Fiber than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.