Comparing Nutrients in 1 kilogram Chinese restaurant steamed white Rice VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Chinese restaurant steamed white Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	52% 1510kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	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	23.7% 9g	118% 45g	38g per day for Men 19-50 years
Protein	57% 32g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	12.5% 50μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Chinese restaurant steamed white Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	5% 50mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	48.8% 3.9mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	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	47% 330mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	17% 625g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese restaurant steamed white Rice VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Chinese restaurant steamed 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 Chinese restaurant steamed white Rice vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 6.3 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B6 and 6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Oranges with Peel provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Chinese restaurant steamed white Rice vs Oranges with Peel :

• 1 kilogram of Chinese restaurant steamed white Rice has 1.5 times more Phosphorus and 6.2 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 14 times more Calcium, 2.1 times more Iron, 2.8 times more Magnesium, 9.8 times more Potassium and 1.3 times more Water than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Oranges with Peel contain similar levels of Copper per one kilogram.
• 1 kilogram of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese restaurant steamed white Rice has 2.4 times more Energy, 2.2 times more Carbohydrate and 2.5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5 times more Fiber than Chinese restaurant steamed white Rice.