Comparing Nutrients in 1 kilogram Raw Enriched Short-grain White Rice VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	123% 3580kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 792g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	NA	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	73.7% 28g	118% 45g	38g per day for Men 19-50 years
Protein	116% 65g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	471% 5.65mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	71.5% 0.93mg	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	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	3% 30mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	63.3% 0.57mg	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	529% 42.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	NA	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	136% 950mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Enriched Short-grain White Rice versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Enriched Short-grain White Rice vs Oranges with Peel :

• 1 kilogram of Raw Enriched Short-grain White Rice has 5.7 times more Vitamin B1, 8.2 times more Vitamin B3, 3.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.7 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Oranges with Peel provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Enriched Short-grain White Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Raw Enriched Short-grain White Rice vs Oranges with Peel :

• 1 kilogram of Raw Enriched Short-grain White Rice has 3.7 times more Copper, 5.3 times more Iron, 1.6 times more Magnesium, 4.3 times more Phosphorus, 21.6 times more Selenium and 10 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 23.3 times more Calcium, 2.6 times more Potassium and 6.2 times more Water than Raw Enriched Short-grain White Rice.
• 1 kilogram of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Enriched Short-grain White Rice has 5.7 times more Energy, 5.1 times more Carbohydrate and 5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Fiber than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.