Comparing Nutrients in 1 kilogram Enriched Medium-grain White Rice VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Enriched Medium-grain White Rice	Navel Oranges	Recommended Dietary Allowance
Energy	124% 3600kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	37% 14g	58% 22g	38g per day for Men 19-50 years
Protein	118% 66g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	60.8% 0.79mg	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	578% 2310μg	85% 340μg	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	657% 591mg	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	7.33% 1.1mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Navel Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	43.3% 0.39mg	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	545% 43.6mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	12.6% 0.29mg	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	154% 1080mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	3.5% 129g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enriched Medium-grain White Rice vs Navel Oranges:

• Enriched Medium-grain White Rice has 8.5 times more Vitamin B1, 12 times more Vitamin B3, 5.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.8 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, more Vitamin C and 1.4 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Navel Oranges have similar amounts of Vitamin B2 per 1 kg.
• Both Enriched Medium-grain White Rice as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Enriched Medium-grain White Rice vs Navel Oranges:

• Enriched Medium-grain White Rice has 2.8 times more Copper, 33.5 times more Iron, 3.2 times more Magnesium, 37.9 times more Manganese, 4.7 times more Phosphorus, more Selenium and 14.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium, 1.9 times more Potassium and 6.7 times more Water than Enriched Medium-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Medium-grain White Rice has 7.3 times more Energy, 3 times more Omega 3, 6.3 times more Carbohydrate and 7.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.