Comparing Nutrients in 1 pound Valencia Oranges VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Valencia Oranges	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	7.66% 222kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	287% 373g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.23g	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	0.13% 0.091g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	30% 11.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	42.6% 0.55mg	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	44.2% 177μg	312% 1247μg	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	244% 220mg	0% 0mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	18% 181mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	89.2% 0.8mg	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	5.1% 0.41mg	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	194% 4.47mg	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	11% 77mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	NA	307% 169μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.03% 38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Dry instant Long-grain White Rice, enriched:

• Raw Valencia Oranges have more Vitamin A, 1.4 times more Vitamin B2 and more Vitamin C than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 10.6 times more Vitamin B1, 25.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 7.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Dry instant Long-grain White Rice, enriched:

• Raw Valencia Oranges have 1.8 times more Calcium, 6.6 times more Potassium and 10.3 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 4.8 times more Copper, 70 times more Iron, 1.4 times more Magnesium, 42.8 times more Manganese, 6.9 times more Phosphorus and 23.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.3 times more Fiber than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 7.8 times more Energy, 4.6 times more Omega 6, 6.9 times more Carbohydrate and 7.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dry instant Long-grain White Rice, enriched have similar amounts of Omega 3 per 1 lb.
• Both Raw Valencia Oranges as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.