Comparing Nutrients in 1 pound Florida Oranges VS Cooked parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Florida Oranges	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	7.2% 209kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	91% 118g	130g per day for Men 19-50 years
Sugars	57% 41.5g	0.69% 0.5g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	28.6% 11g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	54.4% 0.71mg	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	19.3% 77μg	92% 367μg	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	227% 204mg	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	5.44% 0.82mg	0.3% 0.045mg	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

	Florida Oranges	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	35.3% 0.32mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	70% 1.6mg	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	7.78% 54.4mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.63% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked parboiled enriched Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Cooked parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Cooked parboiled enriched Long-grain White Rice:

• 1 pound of Florida Oranges has 2.1 times more Vitamin B2 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• While 1 lb of Cooked parboiled enriched Long-grain White Rice contains 2.1 times more Vitamin B1, 5.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.8 times more Vitamin B9 than Raw Florida Oranges.
• 1 pound of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Florida Oranges as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cooked parboiled enriched Long-grain White Rice:

• 1 pound of Florida Oranges has 2.3 times more Calcium, 3 times more Potassium and 1.2 times more Water than Cooked parboiled enriched Long-grain White Rice.
• While 1 lb of Cooked parboiled enriched Long-grain White Rice contains 1.8 times more Copper, 20.1 times more Iron, 14.8 times more Manganese, 4.6 times more Phosphorus, 18.6 times more Selenium and 4.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked parboiled enriched Long-grain White Rice contain similar levels of Magnesium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 pound of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 83.1 times more Sugars and 2.7 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• While 1 lb of Cooked parboiled enriched Long-grain White Rice contains 2.7 times more Energy, 2.3 times more Carbohydrate and 4.2 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.